171 CrossFit – Sun, May 14
Warm-Up
Warm-Up
<p>AMRAP x 4 MINUTES</p><p>10/8 Cal Bike</p><p>8 Scap Push-Ups</p><p>4 Tempo Push-Ups (1111)</p><p>8 KB Deadlifts</p><p> </p><p>Into…</p><p> </p><p>AMRAP x 4 MINUTES</p><p>10/8 Cal Bike</p><p>8 Glute Bridge-Ups</p><p>4/4 KB Floor Press</p><p>8 KB Russian Swings</p>
Strength – All
Bench Press (10-8-6)
<p>*Start Mod-Light and Build toward Mod-Heavy</p><p> </p><p>(Score is Weight)</p>
Workout – Performance
Metcon (AMRAP – Reps)
<p>EMOM x 16 MINUTES</p><p>MIN 1&2 – 35/25 Cal Bike</p><p>MIN 3 – Max Russian KB Swings (53/35)</p><p>MIN 4 – Rest</p><p> </p><p>(Score is Reps)</p><p> </p><p>KG KB: (24/16)</p>
Workout – Fitness
Metcon (AMRAP – Reps)
<p>EMOM x 16 MINUTES</p><p>MIN 1&2 – 25/20 Cal Bike</p><p>MIN 3 – Max Russian KB Swings (35/26)</p><p>MIN 4 – Rest</p><p> </p><p>(Score is Reps)</p><p> </p><p>KG KB: (16/12)</p>
Optional Cool Down
Metcon
<p>2-3 SETS FOR QUALITY</p><p>20 Alt. KB Horn Taps</p><p>10 Alt. Groiners w/Twist*</p><p>5 Up Dog to Down Dogs</p><p> </p><p>-Rest as Needed b/t Setes-</p><p> </p><p>*Option to straighten the front leg after the Groiner.</p><p> </p><p>(No Measure)</p>
