171 CrossFit – Wed, May 31

Warm-Up
Warm-Up
<p>AMRAP x 6 MINUTES</p><p>10 Jumping Jacks</p><p>5/5 Slam Ball Around the Worlds</p><p>5/5 Slam Ball Single Leg RDLs</p><p>10 Slam Ball Ground to Overhead</p><p> </p><p>INTO…</p><p> </p><p>2 ROUNDS</p><p>:20/:20 Single Arm Slam Ball Overhead Hold</p><p>10 Calf Raises</p><p>20 Alt. Skater Jumps</p><p>:20 Static Hold (athlete choice – Bar Hang / Wall Sit / Plank Hold)</p>

Skill – All
Metcon
<p>ON AN 8:00 RUNNING CLOCK…</p><p>Practice one of the below options…</p><p> </p><p>*Options:</p><p>Single Unders</p><p>Double Unders</p><p>Triple Unders</p><p>Crossover Single Unders</p><p> </p><p>(No Measure)</p>

Workout – Performance
Metcon (AMRAP – Rounds and Reps)
<p>EMOM x 18 MINUTES*</p><p>MIN 1&amp;2 – AMRAP of…6 Tall Box Crawl-Overs (Athlete Choice)** + 12 Slam Balls (30/20) + 36 Doubles Unders</p><p>MIN 3 – :40 Static Hold***</p><p> </p><p>*Pick up where you left off.</p><p>**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.</p><p>***Options for Static Hold…</p><p>Plank Hold</p><p>Wall Sit</p><p>Bar Hang</p><p> </p><p>(Score is Total Rounds + Reps)</p><p> </p><p>KG SB: (15/10)</p>

Workout – Fitness
Metcon (AMRAP – Rounds and Reps)
<p>EMOM x 18 MINUTES*</p><p>MIN 1&amp;2 – AMRAP of…6 Box Crawl Overs (Athlete Choice)** + 12 Slam Balls (20/10) + 60 Single Unders</p><p>MIN 3 – :40 Static Hold***</p><p> </p><p>*Pick up where you left off.</p><p>**Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.</p><p>***Options for Static Hold…</p><p>Plank Hold</p><p>Wall Sit</p><p>Bar Hang</p><p><br /> </p><p>(Score is Total Rounds + Reps)</p><p> </p><p>KG SB: (10/5)</p>

Optional Cool Down
Metcon
<p>EMOM x 9 MINUTES</p><p>MIN 1 – :45 Prayer Stretch on Box</p><p>MIN 2 – :45 Calf or Foot Smash</p><p>MIN 3 – :45 Alt. Wrist Rotations*</p><p> </p><p>*Can be done from a Plank or Table Top Position. Option to add a band for distraction.</p><p> </p><p>(No Measure)</p>