171 CrossFit – Wed, May 10
Warm-Up
Warm-Up
<p>Part 1) RUNNING WARM-UP (5:00 CAP)</p><p><br />200m RUN (Moderate Pace)</p><p>Into…</p><p>25’ High Kicks</p><p>25’ Samson Lunge</p><p>25’ Ankle Roll Outs</p><p>25’ High Knees</p><p>25’ Butt Kickers</p><p>Into..</p><p>200m RUN (Hard Pace)</p><p> </p><p>Part 2) MOVEMENT WARM-UP</p><p> </p><p>AMRAP x 5 MINUTES</p><p>4 Lunge + Lunge + Air Squat</p><p>5 Slamball Ground to Overhead</p><p>6 Quad Heel Taps</p><p>7 Up-Downs</p>
Workout – Performance
Metcon (Calories)
<p>ON A 30:00 RUNNING CLOCK…</p><p>1 Mile Run</p><p> </p><p>-Immediately Into-</p><p> </p><p>8 ROUNDS</p><p>10 DB or KB Alt. Farmers Lunges (50/35)*</p><p>15 Sit-Ups</p><p>20 Slam Balls (30/20)</p><p> </p><p>-Immediately Into-</p><p> </p><p>Max Cal Bike or Row w/ Time Remaining…</p><p> </p><p>*Option to use KBs (53/35)</p><p> </p><p>(Score is Total Cals)</p><p> </p><p>KG DB: (22.5/15)</p><p>KG KB: (24/16)</p><p>KG SB: (15/10)</p>
Workout – Fitness
Metcon (Calories)
<p>ON A 30:00 RUNNING CLOCK…</p><p>1200m Run</p><p> </p><p>-Immediately Into-</p><p> </p><p>8 ROUNDS</p><p>8 DB or KB Alt. Farmers Lunges (35/20)*</p><p>12 Sit-Ups</p><p>16 Slam Balls (20/10)</p><p> </p><p>-Immediately Into-</p><p> </p><p>Max Cal Bike or Row w/ Time Remaining…</p><p> </p><p>*Option to use KBs (35/26)</p><p> </p><p>(Score is Total Cals)</p><p> </p><p>KG DB: (15/10)</p><p>KG KB: (16/12)</p><p>KG SB: (10/5)</p>
Optional Cool Down
Metcon
<p>EMOM x 9 MINUTES</p><p>MIN 1 – :25/:25 Foot Smash</p><p>MIN 2 – :25/:25 Calf Smash</p><p>MIN 3 – :50 Child’s Pose</p><p> </p><p>(No Measure)</p>
