171 CrossFit – Thu, Nov 30

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">1 ROUND </span></p><p><span style="background-color:#ffffff;color:#000000;">200m Run </span></p><p><span style="background-color:#ffffff;color:#000000;">10-12 Supinated Band Pull-Aparts </span></p><p><span style="background-color:#ffffff;color:#000000;">10-12 Banded Upright Rows </span></p><p><span style="background-color:#ffffff;color:#000000;">66/ Crossbody Band Pulls</span></p><p><span style="background-color:#ffffff;color:#000000;">200m Run </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;">2 ROUNDS (Time Permitting) </span></p><p><span style="background-color:#ffffff;color:#000000;">:20 Hollow Body Hold </span></p><p><span style="background-color:#ffffff;color:#000000;">:20 Superman Hold </span></p><p><span style="background-color:#ffffff;color:#000000;">10 False Grip Ring Rows </span></p><p><span style="background-color:#ffffff;color:#000000;">7-10 Scap Pull-Ups* </span></p><p><span style="background-color:#ffffff;color:#000000;">5-7 Small Kip Swings*</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*Option to complete on bar or rings. </span></p>

Skill – All
ON A 10:00 RUNNING CLOCK…
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Practice Gymnastic Pull Option*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Gymnastic Options:</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Ring) Pull-Up</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Chest to Bar</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Hips to Rings</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Ring Muscle-Up</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Workout – Performance
10 ROUNDS FOR TIME* (Time)
<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;">3 Ring Muscle-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*From CF 8/14/23</span></p>

Workout – Fitness
10 ROUNDS FOR TIME* (Time)
<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;">6 Pull-Ups or 8 Ring Rows</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Inspired from CF 8/14/23</span></p>

Optional Cool Down
EMOM x 9 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – :45 Up Dog to Down Dog</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – :25/:25 Figure 4 Stretch or Half Pigeon</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – :45 Child’s Pose</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>