171 CrossFit – Thu, Nov 9
Warm-Up
Warm-Up
<p>1 ROUND MOBILITY</p><p>:45 Banded Tricep Stretch (R) </p><p>:45 Banded Tricep Stretch (L)</p><p>:45 Banded Lat Stretch (R)</p><p>:45 Banded Lat Stretch (L)</p><p>:45 Banded Hip Flexor Stretch (R)</p><p>:45 Banded Hip Flexor Stretch (L)</p><p> </p><p>Into…</p><p> </p><p>3 ROUNDS</p><p>:45 Bike (increase RPE each round)</p><p>20 Alt. Russian Twists*</p><p>10 Alt. Samson Lunges**</p><p> </p><p>*2nd Round: 20 Alt. Flutter Kicks // 3rd Round: 10 Sit-Ups</p><p>**2nd Round: 5/5 Split Squats // 3rd Round: 10 Alt. Lunges</p>
Workout – All
FOR QUALITY
<p>80/65 Cal Bike</p><p> </p><p>-Immediately Into-</p><p> </p><p>3 ROUNDS</p><p>50 Sit-Ups</p><p>20 Back Rack Lunges (95/65)</p><p> </p><p>-Immediately Into-</p><p> </p><p>80/65 Cal Bike</p><p> </p><p>(No Measure)</p><p> </p><p>KG BB: (42.5/30)</p>
Optional Cool Down
EVERY 3:30 x 2-3 SETS
<p>:45 Hollow or Tuck Hold</p><p>:45 Alt. 90-90 Hip Rotations</p><p>:45 Rebound Pose</p><p> </p><p>(No Measure)</p>
