171 CrossFit – Mon, Nov 6

Warm-Up
Warm-Up
<p>1-2 ROUNDS</p><p>5 BW Good Mornings</p><p>5/5 Staggered Stance DL</p><p>5/5 Ankle Circles</p><p>10 Glute Bridge-Ups</p><p> </p><p>Into…</p><p> </p><p>AMRAP x 6 MINUTES</p><p>100m Jog</p><p>10 Calf Raises + 10 Tib Raises</p><p>8 Alt. Deadbugs</p><p>6/6 KB Around the Body Rotations*</p><p> </p><p>*Standing in a tall, neutral position, move the KB around the body clockwise and pass from hand to hand for 6 reps; then reverse and go 6 rotations counterclockwise. </p>

Workout – All
EMOM x 25 MINUTES (AMRAP – Reps)
<p>MIN 1 – 200m Run</p><p>MIN 2 – 15 Single Arm Russian KB Swing (R)|(Athlete Choice) + Max Sit-Ups</p><p>MIN 3 – 200m Run</p><p>MIN 4 – 15 Single Arm Russian KB Swing (L) + Max Sit-Ups</p><p>MIN 5 – Rest</p><p> </p><p>(Score is Total Reps of Sit-Ups)</p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p>5/5 Sciatic Nerve Floss</p><p>5/5 Single Arm KB Upright Rows</p><p>10/10 Single Leg Glute Bridge-Ups</p><p>1:00 Child’s Pose</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>