171 CrossFit – Sun, May 28
Warm-Up
Warm-Up
<p>1 ROUND</p><p>:45 EZ Cardio Choice*</p><p>5/5 KB Suitcase Deadlift</p><p>10 Alt. Cossack Squats</p><p>10 Sit-Ups</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>:45 MOD Cardio Choice</p><p>:20 Deadhang</p><p>5/5 Lateral Box Step-Ups</p><p>10 Tuck-Ups</p><p> </p><p>Into…</p><p> </p><p>1 ROUND</p><p>:45 MOD-HARD Cardio Choice*</p><p>:15/:15 KB Suitcase Hold</p><p>10 Alt. Lateral Box Step-Overs</p><p>10 V-Ups</p><p> </p><p>*Option to switch up the cardio piece in each round (run, row, bike, ski, jump, etc.)</p>
Workout – All
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 30 MINUTES</p><p>5:00 Cardio Choice</p><p>200m KB Suitcase Carry (Athlete Choice, Mod-Heavy)*</p><p>20 Alt. Lateral Box Step-Overs (20)</p><p>1:00 Midline of Choice**</p><p> </p><p>*Switch hands at 100m.</p><p>**Midline Options…</p><p>GHDSU</p><p>Sit-Ups</p><p>Tuck-Ups</p><p>V-Ups</p><p>Russian Twists</p><p> </p><p>(Score is Rounds + Reps)</p>
Cool Down
Metcon
<p>EMOM x 6 MINUTES</p><p>MIN 1 – :45 Lat/Prayer Stretch on Box</p><p>MIN 2 – 10/10 SA KB Upright Rows</p><p>MIN 3 – :45 Rebound Pose</p><p> </p><p>(No Measure)</p>
