171 CrossFit – Sat, Nov 12

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-d3526906-7fff-994a-cefd-7f135289f95e">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-d3526906-7fff-994a-cefd-7f135289f95e">:30 Cardio of Choice</span></p><p dir="ltr"><span id="docs-internal-guid-d3526906-7fff-994a-cefd-7f135289f95e">20 Shoulder Taps</span></p><p dir="ltr"><span id="docs-internal-guid-d3526906-7fff-994a-cefd-7f135289f95e">10 BW Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-d3526906-7fff-994a-cefd-7f135289f95e">5/5 Single Arm DB Bent Over Row</span></p><p><br /> </p>

Workout
Metcon
<p dir="ltr"><span id="docs-internal-guid-dd44eb92-7fff-e3b5-c535-207db75f9017">3 SETS FOR QUALITY</span></p><p dir="ltr"><span id="docs-internal-guid-dd44eb92-7fff-e3b5-c535-207db75f9017">2:00 Cardio Choice</span></p><p dir="ltr"><span id="docs-internal-guid-dd44eb92-7fff-e3b5-c535-207db75f9017">20 Alt. Russian Twists</span></p><p dir="ltr"><span id="docs-internal-guid-dd44eb92-7fff-e3b5-c535-207db75f9017">20 Empty Barbell Bent Over Row*</span></p><p dir="ltr"><span id="docs-internal-guid-dd44eb92-7fff-e3b5-c535-207db75f9017">10/10 SA DB Deficit Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-dd44eb92-7fff-e3b5-c535-207db75f9017">10/10 SA DB Upright Row (Athlete Choice, Moderate)</span></p><p dir="ltr"><span id="docs-internal-guid-dd44eb92-7fff-e3b5-c535-207db75f9017">20 Empty Barbell Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-dd44eb92-7fff-e3b5-c535-207db75f9017">20 Alt. Russian Twists</span></p><p dir="ltr"><span id="docs-internal-guid-dd44eb92-7fff-e3b5-c535-207db75f9017">2:00 Cardio Choice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-dd44eb92-7fff-e3b5-c535-207db75f9017">-Walking 1:00 Rest b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-dd44eb92-7fff-e3b5-c535-207db75f9017">*Option for Pronated or Supinated Grip.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-dd44eb92-7fff-e3b5-c535-207db75f9017">(No Measure) </span></p><p><br /> </p>

Optional Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-f44abf83-7fff-2cfc-8c1f-d194f3dc4e2c">4 SETS (:40 ON/ :20 OFF)</span></p><p dir="ltr"><span id="docs-internal-guid-f44abf83-7fff-2cfc-8c1f-d194f3dc4e2c">MOVT 1 – Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-f44abf83-7fff-2cfc-8c1f-d194f3dc4e2c">MOVT 2 – Hollow Body Rocks</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f44abf83-7fff-2cfc-8c1f-d194f3dc4e2c">*1 SET= MOVT 1 + MOVT 2.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f44abf83-7fff-2cfc-8c1f-d194f3dc4e2c">(No Measure)</span></p><p><br /> </p>