171 CrossFit – Mon, Nov 7
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-19be9b37-7fff-2efb-421c-f8985aed0a39">EMOM x 8 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-19be9b37-7fff-2efb-421c-f8985aed0a39">MIN 1 – :45 Bike</span></p><p dir="ltr"><span id="docs-internal-guid-19be9b37-7fff-2efb-421c-f8985aed0a39">MIN 2 – :45 Cat Cows → :45 Alt. Bird Dogs</span></p><p dir="ltr"><span id="docs-internal-guid-19be9b37-7fff-2efb-421c-f8985aed0a39">MIN 3 – 8/8 Single Arm KB Deadlift → 12 Russian KB Swings</span></p><p dir="ltr"><span id="docs-internal-guid-19be9b37-7fff-2efb-421c-f8985aed0a39">MIN 4 – 6/6 Single Arm Ring Row → 10 Ring Rows</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-19be9b37-7fff-2efb-421c-f8985aed0a39">*Perform the second set of movements, as designated by the arrows, in the next 4:00 round.</span></p><p><br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">AMRAP x 5 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">18 Russian KB Swings (70/53)|(53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">12 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">8/6 Cal Bike</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">-Rest 1:00 b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">*Reset the AMRAP at the start of each set.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">(Score is Lowest Rounds and Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-90ecc186-7fff-84f6-9c11-46d7dada0893">KG KB: (32/24)|(24/16)</span></p><p><br /> </p>
Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-b8289f23-7fff-efba-e8a8-92cc0d46e14e">2-3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-b8289f23-7fff-efba-e8a8-92cc0d46e14e">25 Banded Tricep Push-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-b8289f23-7fff-efba-e8a8-92cc0d46e14e">25 Banded Lat Push-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-b8289f23-7fff-efba-e8a8-92cc0d46e14e">25 Kneeling Banded Crunch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b8289f23-7fff-efba-e8a8-92cc0d46e14e">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b8289f23-7fff-efba-e8a8-92cc0d46e14e">(No Measure)</span></p><p><br /> </p>
