171 CrossFit – Mon, Oct 2
Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>1:00 Bike</p><p>20 Hops</p><p>10/10 Single Leg Hops</p><p>10 Alt. Samson Lunge</p><p>10/10 Ankle Stretch on Wall/Rig</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>30 Single Unders*</p><p>10 Cossack Squats</p><p>6/6 Knees Over Toe Lunges**</p><p>6 Push-Up + Down Dog</p><p> </p><p>*2nd Round Perform Fast Single Unders</p><p>**Push your weight and front knee as far forward as possible with foot staying flat on the ground</p>
Skill – All
ON A 10:00 RUNNING CLOCK…
<p>Practice Single Leg Squats</p><p> </p><p>*Options:</p><p>Single Leg Box Squats</p><p>Rig Assisted Single Leg Squats</p><p>Plate Assisted Single Leg Squats</p><p>Pistol Squats</p><p> </p><p>(No Measure)</p>
Workout – Performance
EVERY 3:00 x 5 SETS (AMRAP – Reps)
<p>50 Double Unders</p><p>25/20 Cal Bike</p><p>Max Alt. Pistols w/ Time Remaining…</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>(Score is Total Alt. Pistol Reps)</p>
Workout – Fitness
EVERY 3:00 x 5 SETS (AMRAP – Reps)
<p>75 Single Unders</p><p>20/15 Cal Bike</p><p>Max Air Squats w/ Time Remaining…</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>(Score is Total Air Squat Reps)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Tib Raises</p><p>1:00 Quad/Glute/Hamstring Foam Roll</p><p>10 Elevated Calf Raises</p><p>1:00 Back Foam Roll</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
