171 CrossFit – Thu, Nov 17
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-8e4d54a0-7fff-0f09-ae93-d5e4607d8aad">200m TEAM RUN</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8e4d54a0-7fff-0f09-ae93-d5e4607d8aad">Into… </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8e4d54a0-7fff-0f09-ae93-d5e4607d8aad">EVERY 3:00 x 3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-8e4d54a0-7fff-0f09-ae93-d5e4607d8aad">6 Step-Ups </span></p><p dir="ltr"><span id="docs-internal-guid-8e4d54a0-7fff-0f09-ae93-d5e4607d8aad">6 Box Jumps</span></p><p dir="ltr"><span id="docs-internal-guid-8e4d54a0-7fff-0f09-ae93-d5e4607d8aad">6/6 DB Around the World</span></p><p dir="ltr"><span id="docs-internal-guid-8e4d54a0-7fff-0f09-ae93-d5e4607d8aad">6 Deadbugs</span></p><p dir="ltr"><span id="docs-internal-guid-8e4d54a0-7fff-0f09-ae93-d5e4607d8aad">Mobility focused on hips in remainder of time</span></p><p><br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-a64d47f7-7fff-84a6-1aaf-c2b9f917fd82">AMRAP x 15 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-a64d47f7-7fff-84a6-1aaf-c2b9f917fd82">10 Alt. DB Farmer Step-Ups (50/35)|(35/20)|(24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-a64d47f7-7fff-84a6-1aaf-c2b9f917fd82">15 Up-Down + Box Jump Overs (20)</span></p><p dir="ltr"><span id="docs-internal-guid-a64d47f7-7fff-84a6-1aaf-c2b9f917fd82">30 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a64d47f7-7fff-84a6-1aaf-c2b9f917fd82">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a64d47f7-7fff-84a6-1aaf-c2b9f917fd82">KG DB: (22.5/15)|(15/10)</span></p><p><br /> </p>
Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-f443e02a-7fff-d283-5a8a-928c0e2b3544">EMOM x 9 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-f443e02a-7fff-d283-5a8a-928c0e2b3544">MIN 1 – :40 Slow Box Dips</span></p><p dir="ltr"><span id="docs-internal-guid-f443e02a-7fff-d283-5a8a-928c0e2b3544">MIN 2 – :40 Alt. DB Upright Rows</span></p><p dir="ltr"><span id="docs-internal-guid-f443e02a-7fff-d283-5a8a-928c0e2b3544">MIN 3 – :40 Windshield Wipers*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f443e02a-7fff-d283-5a8a-928c0e2b3544">*Option to use DB.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f443e02a-7fff-d283-5a8a-928c0e2b3544">(No Measure)</span></p><p><br /> </p>
