171 CrossFit – Wed, Nov 22

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">1 ROUND </span></p><p><span style="background-color:#ffffff;color:#000000;">50 Jumping Jacks </span></p><p><span style="background-color:#ffffff;color:#000000;">10-12 Slow Supinated Band Pull-Aparts </span></p><p><span style="background-color:#ffffff;color:#000000;">8 Alt. Samson Lunges </span></p><p><span style="background-color:#ffffff;color:#000000;">8 Alt. Groiners (Hold for :10-:15 per side) </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">Into… </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">2-3 ROUNDS (Time Permitting) </span></p><p><span style="background-color:#ffffff;color:#000000;">10 DB Goblet Squats </span></p><p><span style="background-color:#ffffff;color:#000000;">6/6 Single Arm DB Strict Press* </span></p><p><span style="background-color:#ffffff;color:#000000;">6/6 Single Arm Ring Rows* </span></p><p><span style="background-color:#ffffff;color:#000000;">6-8 Scap Pull-Ups* </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*RND 2+3 complete 6/6 Single Arm Push Press + 6 Ring Rows + 6-8 Kip Swings. </span></p>

Extended Warm-Up – All
EMOM x 8 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – 5 DB Thrusters*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – :30 Gymnastics Practice**</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start with Light DB and build slightly past workout weight.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Gymnastics Options:</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Vertical) Ring Rows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2-for-1 Pull-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Kipping Pull-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Workout – Performance
“SHAKE YA TAILFEATHER” (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">FOR TIME</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">DB Thrusters (50/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Pull-Ups*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for Chest to Bars.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*One of Three Turkey Day WOW this week!</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (22.5/15)</span></p>

Workout – Fitness
“SHAKE YA TAILFEATHER (FITNESS)” (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">FOR TIME</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">DB Thrusters (35/20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Ring Rows*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for Pull-Ups.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*One of Three Turkey Day WOW this week!</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (15/10)</span></p>

Optional Finisher
2-3 SETS
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10-12 Tuck-Up + V-Up*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:30 Plank Hold</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest As Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*1 Rep= 1 Tuck-Up + 1 V-Up.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>