171 CrossFit – Sat, Oct 15
Warm-up
Warm-up
<p>3 ROUNDS<br />Jumping Drills*<br />10 DBL DB Curl to Arnold Press <br />20 Shoulder Taps<br />10 Up-Downs<br />10/10 DB Staggered Stance DL</p><p>*ROUND 1 – 10 Double Leg Hop + 10 Right Leg Hop + 10 Single Leg Hop<br />ROUND 2 – 10/10 Single Leg Forward and Back Hop + 10/10 Single Leg Left + Right Hop<br />ROUND 3 – :30 Single Unders <br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 10 MINUTES*<br />40 Double Unders<br />20 Sit-Ups<br />10 Hand Release Push-Ups<br />4 Alt. DB Burpees (35/20)|(20/15)</p><p>-Rest 1:00-</p><p>AMRAP x 8 MINUTES<br />30 Double Unders<br />15 Sit-Ups<br />8 Hand Release Push-Ups<br />4 Alt. DB Burpees</p><p>-Rest 1:00-</p><p>AMRAP x 6 MINUTES<br />20 Double Unders<br />10 Sit-Ups<br />6 Hand Release Push-Ups<br />4 Alt. DB Burpees</p><p>*Start from the beginning of each AMRAP.</p><p>(Score is Total Rounds + Reps)</p><p>KG DB: (15/10)|(10/5)<br /> </p>
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
<p>IN TEAMS OF 2…</p><p>AMRAP x 10 MINUTES*<br />30 Double Unders<br />10 Hand Release Push-Ups<br />2 Alt. DB Burpees</p><p>-Rest 1:00-</p><p>AMRAP x 8 MINUTES*<br />20 Double Unders<br />8 Hand Release Push-Ups<br />2 Alt. DB Burpees</p><p>-Rest 1:00-</p><p>AMRAP x 6 MINUTES*<br />10 Double Unders<br />6 Hand Release Push-Ups<br />2 Alt. DB Burpees</p><p>*P1 completes a full round while P2 completes Max Sit-Ups. Once P1 completes a full round switch.</p><p>(Score is Total Rounds + Reps)</p><p>KG KB: (32/24)|(24/16)<br />KG DB: (15/10)|(10/5)<br /> </p>
