171 CrossFit – Sun, Oct 1
Warm-Up
Warm-Up
<p>1-2 ROUNDS</p><p>30 Mtn Climbers</p><p>20 Shoulder Taps</p><p>10 Scap Pull-Ups</p><p>10/10 DB Bent Over Row</p><p> </p><p>into…</p><p> </p><p>2 ROUNDS</p><p>5 Up-Downs</p><p>10 Alt. DB Slides</p><p>5/5 SA Ring Row</p><p>5 Scap Retracts</p><p>5 Kip Swings</p>
Workout – Performance
2 ROUNDS FOR TIME (Time)
<p>10 Strict Pull-Ups</p><p>100m DB Farmer Carry (50/35)</p><p>20 Up-Downs</p><p>20 Pull-Ups</p><p>10 No Push-Up DB Renegade Rows*</p><p>30 Ring Rows</p><p> </p><p>*1 Rep = Row (R) + Row (L).</p><p> </p><p>(Score is Time)</p><p> </p><p>KG DB: (22.5/15)</p>
Workout – Fitness
2 ROUNDS FOR TIME (Time)
<p>10 Banded Strict Pull-Ups</p><p>100m DB Farmer Carry (35/20)</p><p>15 Up-Downs</p><p>15 Jumping Pull-Ups</p><p>10 No Push-Up Renegade Rows*</p><p>20 Ring Rows</p><p> </p><p>*1 Rep = Row (R) + Row (L).</p><p> </p><p>(Score is Time)</p><p> </p><p>KG DB: (15/10)</p>
Finisher
2-3 SETS
<p>10/10 DB Side Bends</p><p>20 Tuck-Ups</p><p>40 Alt. Single DB Hollow Body Flutter Kicks</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
