171 CrossFit – Sat, May 20
Warm-Up
Warm-Up
<p>AMRAP x 8 MINUTES*</p><p>8/6 Cal Row (RPE 6) → 10/8 Cal Row (RPE 8)</p><p>8 Tall Step-Ups → 8 Box Jumps</p><p>16 Alt. Russian Twists → 8 Alt. Sit-Thrus</p><p>8 Alt. Groiners → 8 Alt. Cossack Squats</p><p> </p><p>*Progress to 2nd movement @ 4 MIN.</p>
Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>3 SETS</p><p>AMRAP x 7 MINUTES*</p><p>15/12 Cal Row</p><p>15 Feet Anchored Sit-Ups</p><p>Box Jumps (Change each Set)**</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>*Start at beginning of each AMRAP.</p><p>**SET 1 = 15 (20")</p><p>SET 2 = 10 (24")</p><p>SET 3 = 5 (30")</p><p> </p><p>(Score is Lowest Rounds + Reps)</p>
Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>3 SETS</p><p>AMRAP x 7 MINUTES*</p><p>12/10 Cal Row</p><p>15 Feet Anchored Sit-Ups</p><p>Box Jumps (Change each Set)**</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>*Start at beginning of each AMRAP.</p><p>**SET 1 = 15 (20")</p><p>SET 2 = 10 (24/20")</p><p>SET 3 = 5 (Athlete Choice)</p><p> </p><p>(Score is Lowest Rounds + Reps)</p>
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
<p>IN TEAMS OF 2…</p><p> </p><p>AMRAP x 24 MINUTES*</p><p>40-40-40**</p><p>Cal Row</p><p>40-30-20</p><p>Synchro Feet Anchored Sit-Ups</p><p>40-30-20</p><p>Box Jumps***</p><p> </p><p>*P1 works while P2 rests. Row must be split b/t Partners for 20cal each. Split all other work as needed.</p><p>**Alt. Cals: 30-30-30.</p><p>***40 Reps = (20")</p><p>30 Reps = (24")</p><p>20 Reps = (30")</p><p> </p><p>(Score is Rounds + Reps)</p>
Finisher
Metcon
<p>4 SETS (:40 ON/ :20 OFF)*</p><p>MOVT 1 – DBL DB Twisting Curls</p><p>MOVT 2 – DBL DB Hollow Butter Flutter Kicks</p><p> </p><p>*1 SET = MOVT 1 + MOVT 2.</p><p> </p><p>(No Measure)</p>
