171 CrossFit – Wed, Oct 18
Warm-Up
Warm-Up
<p>AMRAP x 4 MINUTES</p><p>8 Alt. Lunges</p><p>8 Alt. Step-Ups</p><p>8 Sit-Ups</p><p>8 Knee Push-ups</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>:30 Squat Hold</p><p>10 Low Box Jumps</p><p>10 Tuck-Ups</p><p>8 Push-ups</p><p> </p><p>Into…</p><p> </p><p>1-2 ROUNDS (Time Permitting)</p><p>10 Air Squats</p><p>10 Mod Box Jumps</p><p>10 V-Ups</p><p>10 Hand Release Push-ups</p>
Skill – All
EMOM x 6 MINUTES*
<p>Pressing Skill Work…</p><p> </p><p>Option A…</p><p>2 Strict Handstand Push-Ups</p><p>+</p><p>3 Kipping Handstand Push-Ups</p><p> </p><p>Option B…</p><p>2 DB Deficit Push-Up</p><p>+</p><p>3 Pike Push-Ups</p><p> </p><p>*Complex must be completed unbroken.</p><p> </p><p>(No Measure)</p>
Workout – Performance
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
<p>5 Strict Handstand Push-Ups</p><p>10 Box Jumps (30/24)</p><p>15 Air Squats</p><p>20 V-Ups</p><p> </p><p>(Score is Rounds + Reps)</p>
Workout – Fitness
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
<p>5 Pike Push-Ups*</p><p>10 Box Jumps (24/20)</p><p>15 Air Squats</p><p>20 Sit-Ups</p><p> </p><p>*Option for Box Pike Push-Ups.</p><p> </p><p>(Score is Rounds + Reps)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>1:00/1:00 Couch Stretch</p><p>1:00/1:00 Banded Shoulder Distractions*</p><p> </p><p>*Wrap wrist in the band and walk away from the rig until under tension. Palm should be facing up towards the ceiling and athlete will take a half kneeling stance and lean into the side being stretched.</p><p> </p><p>(No Measure)</p>
