171 CrossFit – Wed, Nov 30
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-83a479a3-7fff-d22f-38cc-e7129f699e46">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-83a479a3-7fff-d22f-38cc-e7129f699e46">10 Up-Downs </span></p><p dir="ltr"><span id="docs-internal-guid-83a479a3-7fff-d22f-38cc-e7129f699e46">20 Row Strokes Legs and Back Only</span></p><p dir="ltr"><span id="docs-internal-guid-83a479a3-7fff-d22f-38cc-e7129f699e46">:20 Hollow Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-83a479a3-7fff-d22f-38cc-e7129f699e46">Into..</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-83a479a3-7fff-d22f-38cc-e7129f699e46">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-83a479a3-7fff-d22f-38cc-e7129f699e46">10 Burpees </span></p><p dir="ltr"><span id="docs-internal-guid-83a479a3-7fff-d22f-38cc-e7129f699e46">10 Cals Row (Build to goal pace)</span></p><p dir="ltr"><span id="docs-internal-guid-83a479a3-7fff-d22f-38cc-e7129f699e46">10 Sit-Ups</span></p><p><br /> </p>
Workout
“RICKY BOBBY” (Calories)
EMOM x 20 MINUTES
MIN 1 – 15 Burpees
MIN 2 – 25 Sit-Ups
MIN 3 – 15/12 Cal Row*
MIN 4 – Rest
MIN 1 – 15 Burpees
MIN 2 – 25 Sit-Ups
MIN 3 – 15/12 Cal Row*
MIN 4 – Rest
*Each ‘Round’ Cals increase by 3. Ex: 15/12, 18/15, 21/18, 24/21, 27/24. If can not complete the row in the minute, reduce cals back down to starting numbers in next round and rebuild.
(Score is Highest Calories Achieved)
<p>NOTE: New Benchmark.</p>
Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-89419892-7fff-e741-2fa0-730baa82cffc">2-3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-89419892-7fff-e741-2fa0-730baa82cffc">12 DB Upright Rows</span></p><p dir="ltr"><span id="docs-internal-guid-89419892-7fff-e741-2fa0-730baa82cffc">15 DB Bent Over Reverse Flyes</span></p><p dir="ltr"><span id="docs-internal-guid-89419892-7fff-e741-2fa0-730baa82cffc">-Rest :30-</span></p><p dir="ltr"><span id="docs-internal-guid-89419892-7fff-e741-2fa0-730baa82cffc">1:00 Max DBL or Single DB Gun Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-89419892-7fff-e741-2fa0-730baa82cffc">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-89419892-7fff-e741-2fa0-730baa82cffc">(No Measure)</span></p><p><br /> </p>
