171 CrossFit – Thu, Nov 16

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">PART I) GENERAL WARM-UP (MIN 0-4)</span></p><p><span style="background-color:transparent;color:#000000;">Running Drills…</span></p><p><span style="background-color:transparent;color:#000000;">High Knees</span></p><p><span style="background-color:transparent;color:#000000;">Butt Kicks</span></p><p><span style="background-color:transparent;color:#000000;">Toe/Heel Walk</span></p><p><span style="background-color:transparent;color:#000000;">Quad Stretch to Knee Hug </span></p><p><span style="background-color:transparent;color:#000000;">Straight Leg Kicks</span></p><p><span style="background-color:transparent;color:#000000;">Bear Crawl</span></p><p><span style="background-color:transparent;color:#000000;">Quad Crawl</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">PART II) SPECIFIC WARM-UP (MIN 4-10)</span></p><p><span style="background-color:transparent;color:#000000;">AMRAP x 6 MINUTES</span></p><p><span style="background-color:transparent;color:#000000;">100m Run*</span></p><p><span style="background-color:transparent;color:#000000;">8 Alt. Piked Shoulder Tap</span></p><p><span style="background-color:transparent;color:#000000;">:30 Sit-ups</span></p><p><span style="background-color:transparent;color:#000000;">8 Push-up to Pike</span></p><p><span style="background-color:transparent;color:#000000;">:30 Plank Hold (option for side plank / reverse plank)</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Add 50m every round </span></p>

Workout – All
AMRAP x 20 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">200m Run*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">25 Sit-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Increase Run by 200m each round. Ex: RND1= 200m, RND2= 400m, and so on.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Post-Workout Skill – All
ON A 10:00 RUNNING CLOCK…
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Practice Handstand Skill*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Handstand Options…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Wall/ Box Handstand Hold</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Freestanding Handstand</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Handstand Walking</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>