171 CrossFit – Tue, Nov 1
Warm-up
Warm-Up
<p>ON A 9:00 RUNNING CLOCK…</p><p>LINE DRILLS <br />25’ High Knees<br />25’ Butt Kickers<br />25’ High Kicks<br />25’ Lateral Shuffle (L/R)<br />25’ High Skips</p><p>Into….</p><p>2-3 ROUNDS (Time Permitting)<br />200m Run @ Mod Pace<br />12 DBL DB Seesaw Row<br />30 Single Unders* <br />6/6 DB Goblet Split Squat<br />6 Hand Release Push-Ups</p><p>*Option to change to Double Unders on R2 + R3. <br /> </p>
Workout
Metcon (Time)
<p>FOR TIME<br />800m Run<br />100 Double Unders<br />30 DB Farmer Lunges (50/35)|(35/20)<br />15 DB Renegade Rows*<br />400m Run<br />75 Double Unders<br />20 DB Farmer Lunges<br />10 DB Renegade Rows<br />200m Run<br />50 Double Unders<br />10 DB Farmer Lunges<br />5 DB Renegade Rows</p><p>*1 Rep= Push-Up + Row (R) + Row (L)</p><p>(Score is Time)</p><p>KG DB: (22.5/15)|(15/10)<br /> </p>
Post-Workout Strength
Metcon
<p>3 SETS<br />15-20 DB Flyes*<br />15-20 Close Grip DB Floor Press</p><p>*Perform on Floor</p><p>-Rest As Needed b/t Sets-</p><p>(No Measure)<br /> </p>
