171 CrossFit – Thu, Nov 23

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">LINE DRILLS*</span></p><p><span style="background-color:#ffffff;color:#000000;">5/5 Leg Swings (Side-Side)</span></p><p><span style="background-color:#ffffff;color:#000000;">5/5 Leg Swings (Front to Back)</span></p><p><span style="background-color:#ffffff;color:#000000;">Hamstring Scoops</span></p><p><span style="background-color:#ffffff;color:#000000;">Hip Open Gate</span></p><p><span style="background-color:#ffffff;color:#000000;">Hip Close Gate</span></p><p><span style="background-color:#ffffff;color:#000000;">High Knees</span></p><p><span style="background-color:#ffffff;color:#000000;">Butt Kicker</span></p><p><span style="background-color:#ffffff;color:#000000;">200m Run</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*25ft out and jog back</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;">1 ROUND</span></p><p><span style="background-color:#ffffff;color:#000000;">8 Up-Down</span></p><p><span style="background-color:#ffffff;color:#000000;">8 KB Deadlifts</span></p><p><span style="background-color:#ffffff;color:#000000;">8 Hollow Rocks</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;">1-2 ROUNDS (Time Permitting)</span></p><p><span style="background-color:#ffffff;color:#000000;">8 Burpees</span></p><p><span style="background-color:#ffffff;color:#000000;">8 Russian KB Swings</span></p><p><span style="background-color:#ffffff;color:#000000;">8 Sit-Ups</span></p>

Workout – All
“TURKEY TROT” (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 40 MINUTES</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">200m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">400m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50 Russian KB Swings (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">600m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">60 Sit-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</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>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Walking Rest or EZ Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Cat/Cows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5/5 Moose Antlers</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;">(No Measure)</span></p>