171 CrossFit – Wed, Nov 23
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-3e9bc1ed-7fff-4bf7-64c7-7293b70c476e">3 ROUNDS </span></p><p dir="ltr"><span id="docs-internal-guid-3e9bc1ed-7fff-4bf7-64c7-7293b70c476e">1:00 Row (EZ→ MOD→ HARD)</span></p><p dir="ltr"><span id="docs-internal-guid-3e9bc1ed-7fff-4bf7-64c7-7293b70c476e">10 Strict Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-3e9bc1ed-7fff-4bf7-64c7-7293b70c476e">10 Scap Ring Rows → 5 Tempo Ring Rows (30×1) → 10 Ring Rows </span></p><p dir="ltr"><span id="docs-internal-guid-3e9bc1ed-7fff-4bf7-64c7-7293b70c476e">10 Reverse Lunges → Forward Lunges → KB Goblet Lunges</span></p><p><br /> </p>
Extended Warm-up
Metcon
<p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">EMOM x 8 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">MIN 1 – Complete One Complex Option…*</span></p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">MIN 2 – EZ Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">*Option 1:</span></p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">1 Big Kip Swing</span></p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">+</span></p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">1 Hips to Rig</span></p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">+</span></p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">1 Bar Muscle-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">Or…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">Option 2:</span></p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">1 Kip Swing</span></p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">+</span></p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">1 Big Kip Swing</span></p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">+</span></p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">1 Pull-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-64dd5402-7fff-7df1-a4fa-3f41b9ef16d8">(No Measure)</span></p><p><br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-9af7c958-7fff-b080-a5be-979c6c185b75">AMRAP x 18 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-9af7c958-7fff-b080-a5be-979c6c185b75">25/20 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-9af7c958-7fff-b080-a5be-979c6c185b75">20 DBL KB Front Rack Lunges (53/35)|(35/26)</span></p><p dir="ltr"><span id="docs-internal-guid-9af7c958-7fff-b080-a5be-979c6c185b75">15 Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9af7c958-7fff-b080-a5be-979c6c185b75">*Every 1:30 including 0:00, complete 3 Bar Muscle-Ups.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9af7c958-7fff-b080-a5be-979c6c185b75">(Score is Total Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9af7c958-7fff-b080-a5be-979c6c185b75">KG KB: (24/16)|(16/12)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9af7c958-7fff-b080-a5be-979c6c185b75">BMU Option 1: Up-Down Jumping Bar Muscle-Up</span></p><p dir="ltr"><span id="docs-internal-guid-9af7c958-7fff-b080-a5be-979c6c185b75">BMU Option 2: Up-Down Jumping Pull-Up or Chest to Bar Pull-Up</span></p><p><br /> </p>
