171 CrossFit – Sun, Oct 16
Warm-up
Warm-up
<p>AMRAP x 4 MINUTES<br />:30 Row EZ Pace<br />8 Banded Pull Aparts<br />8 Banded Upright Row<br />8 Seated Banded Row</p><p>Into…</p><p>AMRAP x 4 MINUTES<br />:30 Row Moderate Pace<br />8 Banded Lat Push-Down<br />8 Scap Pull-Ups<br />8 Ring Rows<br /> </p>
Extended Warm-up
Metcon
<p>EMOM x 8 MINUTES<br />MIN 1 – Complete one of the below Complexes…*<br />MIN 2 – EZ Row</p><p>Option 1…<br />1 Ring Kip Swing<br />+<br />1 Hips to Rings<br />+<br />1 Kipping Ring Muscle-Up</p><p>Or…</p><p>Option 2…<br />1 Kip Swing<br />+<br />1 Big Kip Swing<br />+<br />1-2 Chest to Bar Pull-Ups*</p><p>*Jumping Optional.</p><p>(No Measure)<br /> </p>
Workout
Metcon (AMRAP – Reps)
<p>5 SETS<br />30/20 Cal Row<br />-Rest :30-<br />1:00 Max Reps of Gymnastics Option*</p><p>-Rest 1:30 b/t Sets-</p><p>Options:<br />Ring Muscle-Ups<br />Chest to Bar Pull-Ups<br />Pull-Ups<br />Up-Down Jumping Pull-Ups</p><p>(Score is Total Reps of Gymnastics Movement)<br /> </p>
