171 CrossFit – Tue, Oct 18
Warm-up
Warm-Up
<p>EVERY 2:00 x 3 SETS <br />30 Single Unders** <br />5 Lunge + Lunge + Air Squat<br />5 Barbell Deadlifts <br />Mobility in Remainder of Time** </p><p>*Switch to Double Unders in Sets 2/3<br />**Mobility Suggestions → Bootstrappers, Groiners, Cossack Squats<br /> </p>
Strength
Front Squat (4-2-2*)
<p>*Start Heavy and end Heavy+. Goal is to start and end heavier than last week.</p><p>(Score is Weight)</p><p>Week 7 of 9<br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 8 MINUTES<br />30 Double Unders<br />5 Front Squats (155/105)|(115/75)</p><p>(Score is Rounds + Reps)</p><p>KG BB: (70/47.5)|(52.5/35)<br /> </p>
Optional Cool Down
Metcon
<p>2 ROUNDS FOR RECOVERY<br />:45/:45 Groiner Stretch<br />1:00 Butterfly Stretch<br />1:30 EZ Cardio Choice</p><p>(No Measure)<br /> </p>
