171 CrossFit – Tue, Nov 8
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">ON A 8:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">8 Samson Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">8 Bootstrappers</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">8 Cat Cows</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">8 Bird Dogs </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">Into… </span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">2-3 ROUNDS (Time Permitting)</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">6 Wall Ball Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">6 Wall Ball Strict Press</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">6 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-530511fe-7fff-ed84-108e-bf653bb3be1a">6 Slow Tuck-Ups</span></p><p><br /> </p>
Strength
Back Squat (6-6-6 (22X1)*)
<p dir="ltr"><span id="docs-internal-guid-c36663fd-7fff-3713-35a0-6891bd43c1da">*Start Light and build to Moderate.</span></p><p dir="ltr"> </p><p dir="ltr"><span id="docs-internal-guid-0162c482-7fff-597b-da56-aab98bc12c0a">Remember Reading Tempo…</span></p><p dir="ltr"><span id="docs-internal-guid-0162c482-7fff-597b-da56-aab98bc12c0a">1st Number is ‘Down Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-0162c482-7fff-597b-da56-aab98bc12c0a">2nd Number is ‘Down Position'</span></p><p dir="ltr"><span id="docs-internal-guid-0162c482-7fff-597b-da56-aab98bc12c0a">3rd Number is ‘Up Portion'</span></p><p dir="ltr"><span id="docs-internal-guid-0162c482-7fff-597b-da56-aab98bc12c0a">4th Number is ‘Up Position'</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c36663fd-7fff-3713-35a0-6891bd43c1da">(Score is Weight)</span></p><p><br /> </p>
Workout
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-b8d78dd6-7fff-30f1-86f1-c25603eb6efa">5 ROUNDS FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-b8d78dd6-7fff-30f1-86f1-c25603eb6efa">20 Wall Balls (20/14)|(14/10)</span></p><p dir="ltr"><span id="docs-internal-guid-b8d78dd6-7fff-30f1-86f1-c25603eb6efa">20 Burpees</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b8d78dd6-7fff-30f1-86f1-c25603eb6efa">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b8d78dd6-7fff-30f1-86f1-c25603eb6efa">KG BB: (60/42.5)|(42.5/30)</span></p><p><br /> </p>
Optional Cool Down
Metcon
<p dir="ltr"><span id="docs-internal-guid-9f7b0e79-7fff-2c9a-3a60-03aefa0cad69">FOR RECOVERY</span></p><p dir="ltr"><span id="docs-internal-guid-9f7b0e79-7fff-2c9a-3a60-03aefa0cad69">3:00 Olympic Wall Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-9f7b0e79-7fff-2c9a-3a60-03aefa0cad69">1:00/1:00 Couch Stretch</span></p><p dir="ltr"><span id="docs-internal-guid-9f7b0e79-7fff-2c9a-3a60-03aefa0cad69">1:00 Butterfly Stretch</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9f7b0e79-7fff-2c9a-3a60-03aefa0cad69">(No Measure)</span></p><p><br /> </p>
