171 CrossFit – Sun, May 7
Warm-Up
Warm-Up
<p>4 ROUNDS*</p><p>:45 Row (SPM 25-27) → (SPM 27-30) → (SPM 30-32) → EZ Pace</p><p>10 Alt. Cossack Squats → 10 Kang Squats → 10/10 Ankle Rotations → 10/10 Forward Leg Swings</p><p>A March Drill** → B March Drill*** → Lateral Shuffles → Shuttle Run</p><p> </p><p>*For the running drills, athletes will perform the movements 25’ out and 25’ back.</p><p>**Walking High Knees. Move slow and w/ a slight pause at the top of the high knee.</p><p>***At the top of the High Knee, extend the leg out to extend/ stretch the hamstring, bring the leg back in and repeat on the opposite side.</p>
Workout – Performance
Metcon (AMRAP – Rounds)
<p>EVERY 2:00 x 6 SETS</p><p>25/20 Cal Row</p><p>Max 50′ Shuttle Runs*</p><p> </p><p>*25′ out and 25′ back.</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>(Score is Lowest Round of 25′ Shuttle Runs)</p>
Workout – Fitness
Metcon (AMRAP – Rounds)
<p>EVERY 2:00 x 6 SETS</p><p>20/15 Cal Row</p><p>Max 50′ Shuttle Runs*</p><p> </p><p>*25′ out and 25′ back.</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>(Score is Lowest Round of 25′ Shuttle Runs)</p>
Finisher
Metcon
<p>3 SETS</p><p>30 DB Chest Flyes*</p><p>20 DB Twisting Curls</p><p>10 Banded KB Curls</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>*Complete on floor.</p><p> </p><p>(No Measure)</p>
