171 CrossFit – Sun, Nov 27
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-5979db6f-7fff-dda0-4264-b1cf906692b3">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-5979db6f-7fff-dda0-4264-b1cf906692b3">12 Tuck-ups</span></p><p dir="ltr"><span id="docs-internal-guid-5979db6f-7fff-dda0-4264-b1cf906692b3">12 Piked Shoulder Taps</span></p><p dir="ltr"><span id="docs-internal-guid-5979db6f-7fff-dda0-4264-b1cf906692b3">5 Barbell Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-5979db6f-7fff-dda0-4264-b1cf906692b3">20 Bunny Hops</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5979db6f-7fff-dda0-4264-b1cf906692b3">INTO..</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5979db6f-7fff-dda0-4264-b1cf906692b3">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-5979db6f-7fff-dda0-4264-b1cf906692b3">10 V-ups</span></p><p dir="ltr"><span id="docs-internal-guid-5979db6f-7fff-dda0-4264-b1cf906692b3">5 Barbell Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-5979db6f-7fff-dda0-4264-b1cf906692b3">20 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-5979db6f-7fff-dda0-4264-b1cf906692b3">:20 Flagpole Stretch</span></p><p><br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-e32832be-7fff-03f8-2161-d7bbea65712b">EMOM x 20 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-e32832be-7fff-03f8-2161-d7bbea65712b">MIN 1 & 2 – AMRAP of 10 Toes to Bar + 35 Double Unders*</span></p><p dir="ltr"><span id="docs-internal-guid-e32832be-7fff-03f8-2161-d7bbea65712b">MIN 3 – 20 Push Press (95/65)|(65/45)</span></p><p dir="ltr"><span id="docs-internal-guid-e32832be-7fff-03f8-2161-d7bbea65712b">MIN 4 – :45 Cardio Choice</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e32832be-7fff-03f8-2161-d7bbea65712b">*Pick up where you left off.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e32832be-7fff-03f8-2161-d7bbea65712b">(Score is Total Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e32832be-7fff-03f8-2161-d7bbea65712b">KG BB: (42.5/30)|(30/20)</span></p><p><br /> </p>
Optional Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-ddcae322-7fff-552a-198c-ab125fb163ad">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-ddcae322-7fff-552a-198c-ab125fb163ad">10 Barbell Rollouts</span></p><p dir="ltr"><span id="docs-internal-guid-ddcae322-7fff-552a-198c-ab125fb163ad">15-20 Deficit Calf Raises</span></p><p dir="ltr"><span id="docs-internal-guid-ddcae322-7fff-552a-198c-ab125fb163ad">30 Alt. Russian Twists</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ddcae322-7fff-552a-198c-ab125fb163ad">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-ddcae322-7fff-552a-198c-ab125fb163ad">(No Measure)</span></p><p><br /> </p>
