171 CrossFit – Thu, Oct 12
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>200m Run</p><p>20 Crunches</p><p>10 Step Ups</p><p>10 Alt. Ring Rows</p><p> </p><p>Into…</p><p> </p><p>1-2 ROUNDS</p><p>100m Run</p><p>2 Rope Pull-Ups or 4 Kip Swings</p><p>8 Step Overs</p><p>8 Sit-Ups</p>
Workout – Performance
EVERY 6:00 x 5 SETS (Time)
<p>400m Run</p><p>20 Box Step Overs (24/20)</p><p>20 Sit-Ups</p><p>3 Rope Climbs</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>(Score is Slowest Set)</p>
Workout – Fitness
EVERY 6:00 x 5 SETS (Time)
<p>300m Run</p><p>15 Box Step Overs (20)</p><p>15 Sit-Ups</p><p>6 Strict Knees to Elbow</p><p> </p><p>-Rest w/ Time Remaining-</p><p> </p><p>(Score is Slowest Set)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>1:00/1:00 Couch Stretch</p><p>10/10 Seated Single Leg Lifts</p><p>10 Seated Double Leg Lifts</p><p>20 Glute Bridge-Ups</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
