171 CrossFit – Mon, Nov 21

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-efb1cf53-7fff-d0c7-4161-4e5df48f8938">2 ROUNDS&nbsp;&nbsp;</span></p><p dir="ltr"><span id="docs-internal-guid-efb1cf53-7fff-d0c7-4161-4e5df48f8938">10/10 Ankle Rollouts</span></p><p dir="ltr"><span id="docs-internal-guid-efb1cf53-7fff-d0c7-4161-4e5df48f8938">8 Bootstrappers</span></p><p dir="ltr"><span id="docs-internal-guid-efb1cf53-7fff-d0c7-4161-4e5df48f8938">8 Alt. Bird Dogs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-efb1cf53-7fff-d0c7-4161-4e5df48f8938">Into…&nbsp;</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-efb1cf53-7fff-d0c7-4161-4e5df48f8938">AMRAP x 5 MINUTES&nbsp;</span></p><p dir="ltr"><span id="docs-internal-guid-efb1cf53-7fff-d0c7-4161-4e5df48f8938">30 Single Unders*</span></p><p dir="ltr"><span id="docs-internal-guid-efb1cf53-7fff-d0c7-4161-4e5df48f8938">6 Alt. Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-efb1cf53-7fff-d0c7-4161-4e5df48f8938">6 Push-Up to Pike</span></p><p dir="ltr"><span id="docs-internal-guid-efb1cf53-7fff-d0c7-4161-4e5df48f8938">6 Alt. Knee Raises&nbsp;</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-efb1cf53-7fff-d0c7-4161-4e5df48f8938">* Switch to Double Unders at halfway</span></p><p> </p>

Strength
Bench Press (6-4-2-6-4-2*)
<p dir="ltr"><span id="docs-internal-guid-e7a17a64-7fff-15ff-f5a3-9ce070af3580">*Start Moderate and build to Heavy. Second wave should be heavier than the first.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e7a17a64-7fff-15ff-f5a3-9ce070af3580">(Score is Weight)</span></p><p><br /> </p>

Workout
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-c83b9b18-7fff-9145-00c7-7a7ca3035403">"TABATA"</span></p><p dir="ltr"><span id="docs-internal-guid-c83b9b18-7fff-9145-00c7-7a7ca3035403">8 ROUNDS EACH, :20 ON / :10 OFF</span></p><p dir="ltr"><span id="docs-internal-guid-c83b9b18-7fff-9145-00c7-7a7ca3035403">TABATA 1 – Single DB Front Squat (35/20)|(20/15)</span></p><p dir="ltr"><span id="docs-internal-guid-c83b9b18-7fff-9145-00c7-7a7ca3035403">TABATA 2 – Knees to Elbow</span></p><p dir="ltr"><span id="docs-internal-guid-c83b9b18-7fff-9145-00c7-7a7ca3035403">TABATA 3 – Double Unders</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c83b9b18-7fff-9145-00c7-7a7ca3035403">-Rest 1:00 b/t Tabatas-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c83b9b18-7fff-9145-00c7-7a7ca3035403">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c83b9b18-7fff-9145-00c7-7a7ca3035403">KG BB: (15/10)|(10/7.5)</span></p><p> </p>