171 CrossFit – Wed, Nov 1

Warm-Up
Warm-Up
<p>EMOM x 8 MINUTES (:40 ON /:20 OFF )</p><p>MIN 1 – Cal Bike</p><p>MIN 2 – Single Arm Suitcase Hold (switch at halfway mark) / Farmer Hold</p><p>MIN 3 – Single Unders / Single-Single-Doubles or Double Unders</p><p>MIN 4 – Tuck-Ups / Kip Swings</p>

Skill – All
ON AN 8:00 RUNNING CLOCK…
<p>Practice Toes to Bar*</p><p> </p><p>*Practice Straight Leg or Bent Knee variation of the Toes to Bar. Straight Leg requires more hamstring flexibility while the Bent Knee may allow for faster cycle time.</p><p> </p><p>(No Measure)</p>

Workout – Performance
2 SETS FOR TIME* (Time)
<p>200m KB Farmers Carry (53/35)**</p><p>100 Double Unders</p><p>50/40 Cal Bike</p><p>25 Toes to Bar</p><p> </p><p>*Option to partition movements as needed. Once starting a movement, you must complete allotted reps.</p><p>**Option to use 50/35 DBs.</p><p> </p><p>-Rest 3:00 b/t Sets-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG KB: (24/16)</p>

Workout – Fitness
2 SETS FOR TIME* (Time)
<p>200m KB Farmers Carry (35/26)**</p><p>200 Single Unders</p><p>40/35 Cal Bike</p><p>25 Knees to Chest</p><p> </p><p>*Option to partition movements as needed. Once starting a movement, you must complete allotted reps.</p><p>**Option to use 35/25 DBs.</p><p> </p><p>-Rest 3:00 b/t Sets-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG KB: (16/12)</p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p>10/10 Seated Single Leg Lifts</p><p>:30 Child’s Pose w/Lat Stretch</p><p>10 Seated Double Leg Lifts</p><p>30 Banded Tricep Extensions</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>