171 CrossFit – Mon, Nov 14
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">ON A 10:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">LINE DRILLS*</span></p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">Walking Samson Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">Alt. Knees to Chest Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">Toy Soldiers</span></p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">Toe Walk</span></p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">Heel Walk</span></p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">High Knees</span></p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">Butt Kickers</span></p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">AMRAP FOR REMAINDER OF TIME</span></p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">:45 Row</span></p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">10 Calf Raises</span></p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">30 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">10 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-64717079-7fff-f869-d14c-ca1229c0d287">*Perform the drills 20 ft out and jog back to the starting point.</span></p><p><br /> </p>
Workout
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">300 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">2000/1750m Row</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">1 Mile Run</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">100 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">*Partition as Needed.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">Option 1:</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">Straight Through</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">Or…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">Option 2:</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">2 Rounds</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">150 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">1000/875m Row</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">800m Run</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">50 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">Or…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">Option 3:</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">4 Rounds</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">75 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">500/440m Row</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">400m Run</span></p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">25 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-34a730df-7fff-5015-9a3f-d5d0d1f409e7">(Score is Time)</span></p><p><br /> </p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-f62f6ad1-7fff-a9c7-766e-d3082feca169">FOR RECOVERY</span></p><p dir="ltr"><span id="docs-internal-guid-f62f6ad1-7fff-a9c7-766e-d3082feca169">:45/:45 Calf Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-f62f6ad1-7fff-a9c7-766e-d3082feca169">1:00 Hurdler Stretch (R)</span></p><p dir="ltr"><span id="docs-internal-guid-f62f6ad1-7fff-a9c7-766e-d3082feca169">1:00 Hurdler Stretch (L)</span></p><p dir="ltr"><span id="docs-internal-guid-f62f6ad1-7fff-a9c7-766e-d3082feca169">1:00 Alt. Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-f62f6ad1-7fff-a9c7-766e-d3082feca169">1:00 Corpse Pose</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f62f6ad1-7fff-a9c7-766e-d3082feca169">(No Measure)</span></p><p><br /> </p>
