171 CrossFit – Thu, May 4
Warm-Up
Warm-Up
<p>1:00 Cardio</p><p> </p><p>Into…</p><p> </p><p>3 ROUNDS</p><p>:20/:20 SA Elbow Plank</p><p>15 Single DB Bent Over Row</p><p>15 Single DB Floor Press</p><p>10 Tuck-Ups</p><p>5 Scap Pull-Ups</p>
Workout – Performance
Metcon
<p>3 ROUNDS FOR QUALITY</p><p>2:00 Cardio Choice</p><p>20 DB Floor Press</p><p>2 Rope Climbs*</p><p>1:00 Cardio Choice</p><p>12/12 Single Arm Supported DB Rows</p><p>2 Rope Climbs*</p><p>:30/30 Banded Plank Pulls</p><p> </p><p>*Option for Legless Rope Climbs.</p><p> </p><p>(No Measure)</p>
Workout – Fitness
Metcon
<p>3 ROUNDS FOR QUALITY</p><p>2:00 Cardio Choice</p><p>20 DB Floor Press</p><p>10 Single Ring Vertical Grip Ring Rows</p><p>1:00 Cardio Choice</p><p>12/12 Single Arm Supported DB Rows</p><p>10 Single Ring Vertical Grip Ring Rows</p><p>:30/30 Banded Plank Pulls</p><p> </p><p>(No Measure)</p>
Extra Credit Murph Prep – Day 2
Metcon
<p>CONDITIONING + STRENGTH (ALL)</p><p> </p><p>6 SETS*</p><p>300m Run</p><p>5 Pull-Ups or Ring Rows</p><p>10 Push-Ups or Elevated Push-Ups</p><p>15 Air Squats</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>*GOAL: Hold consistent pace on all 6 runs…faster than your 400m pace from earlier this week. Intentional, crisp movement on all the of the BW movements. Try to accomplish unbroken if possible.</p><p> </p><p>(No Measure)</p>
