171 CrossFit – Fri, Nov 18
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-be99b6fe-7fff-07f1-7841-39a2b3daccba">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-be99b6fe-7fff-07f1-7841-39a2b3daccba">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-be99b6fe-7fff-07f1-7841-39a2b3daccba">10 Slow Paced Good Mornings (Narrow Stance)</span></p><p dir="ltr"><span id="docs-internal-guid-be99b6fe-7fff-07f1-7841-39a2b3daccba">10 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-be99b6fe-7fff-07f1-7841-39a2b3daccba">12 Glute Bridge-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-be99b6fe-7fff-07f1-7841-39a2b3daccba">8 Cat Cows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-be99b6fe-7fff-07f1-7841-39a2b3daccba">INTO..</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-be99b6fe-7fff-07f1-7841-39a2b3daccba">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-be99b6fe-7fff-07f1-7841-39a2b3daccba">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-be99b6fe-7fff-07f1-7841-39a2b3daccba">10 Slow Paced Good Mornings (Sumo Stance)</span></p><p dir="ltr"><span id="docs-internal-guid-be99b6fe-7fff-07f1-7841-39a2b3daccba">10 Scap Pull-ups</span></p><p dir="ltr"><span id="docs-internal-guid-be99b6fe-7fff-07f1-7841-39a2b3daccba">8 Kipping Swings</span></p><p dir="ltr"><span id="docs-internal-guid-be99b6fe-7fff-07f1-7841-39a2b3daccba">8/8 Single Leg RDLs</span></p><p><br /> </p>
Strength
Romanian DeadLift (RDL) (10-8-6*)
<p dir="ltr"><span id="docs-internal-guid-0d5655ab-7fff-6085-124c-f1db486ad0dd">*Start Light-Mod and build to Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-0d5655ab-7fff-6085-124c-f1db486ad0dd">(Score is Weight)</span></p><p><br /> </p>
Workout
RIPCORD (Time)
4 ROUNDS FOR TIME
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
15 Chest to Bar Pull-ups
15 Deadlift (185/125)|(155/105)
400m Run
<p dir="ltr"><span id="docs-internal-guid-58e55b47-7fff-553f-4a05-02fa6226a330">KG BB: (85/60)|(60/42.5)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-58e55b47-7fff-553f-4a05-02fa6226a330">Last Seen: 6/18/2021</span></p><p><br /> </p>
