171 CrossFit – Sun, Nov 26

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">AMRAP x 7 MINUTES</span></p><p><span style="background-color:#ffffff;color:#000000;">:40 Cardio Choice</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Air Squat + Step-Up</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Push-Up + Alt. Shoulder Tap</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. Straight Leg Sit-Ups</span></p>

Skill – All
ON A 10:00 RUNNING CLOCK…
<p>Practice a Gymnastic Skill*</p><p> </p><p>*Skill Options…<br>Strict Ring Dips<br>Pike Hold<br>Pike Box Hold<br>HS Hold Against Wall<br>HS Hold + Shoulder Taps</p><p> </p><p>(No Measure)</p><p><br> </p>

Workout – All
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Box Step-Overs (20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Sit-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Cardio Choice*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Cardio Choice Options:</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;">30/25 Cal Row or Ski</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. 90-90 Hip Rotations</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Banded Good Mornings</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Banded High Pulls</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>