171 CrossFit – Sun, Nov 12
Warm-Up
Warm-Up
<p>EMOM x 8 MINUTES</p><p>MIN 1 – :40 Cardio </p><p>MIN 2 – 12 Slow Scap Pull-Ups + :10 Dead Hang </p><p>MIN 3 – :40 Hollow Rocks</p><p>MIN 4 – 12 Slow Ring Rows + :10 Top of the Ring Hold</p>
Workout – All
AMRAP x 27 MINUTES
<p>2:00 Cardio Choice</p><p>10 Strict Pull-Ups</p><p>5 DB Front Raise + Lateral Raise*</p><p>2:00 Cardio Choice</p><p>10 DB Pull-Overs (Athlete Choice)**</p><p>5 Strict Toes to Bar</p><p> </p><p>*1 Rep = 1 DB Front Raise + 1 DB Lateral Raise.</p><p>**Complete on the floor.</p><p> </p><p>(No Measure)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Alt. Bird Dogs</p><p>10 Cat/Cows</p><p>:30 Down Dog</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
