171 CrossFit – Thu, Oct 20
Warm-up
Warm-Up
<p>EMOM x 8 MINUTES (:45 ON / :15 OFF) <br />MIN 1 – Bike @ EZ Pace <br />MIN 2 – Lunge-Lunge-Air Squat<br />MIN 3 – Active Bar Hang <br />MIN 4 – Up-Down + Broad Jump <br />MIN 5 – Bike @ Mod Pace <br />MIN 6 – Narrow Stance Air Squats <br />MIN 7 – Step-Ups or Box Jumps <br />MIN 8 – Bike @ Mod-Hard Pace<br /> </p>
Workout
Metcon (Calories)
<p>4 SETS<br />ON A 6:00 RUNNING CLOCK…<br />100m KB Farmer Carry (70/55 rx+, 55/35, 35/25)<br />20 Alt. Pistols<br />30 Box Jumps (24/20)<br />Max Cal Bike in Time Remaining…</p><p>-Rest 1:00 b/t Sets-</p><p>(Score is Total Cals)</p><p>Option 1 Pistol: Single Leg Box Step Downs (avoid pushing off of the non working leg)<br />Option 2 Pistol: Single Leg Box Squats</p><p>Option 3 Pistol: Shrimp Squats </p><p>Option 4 Pistol: Non working foot on front toes<br /> </p>
Optional Cool Down
Metcon
<p>FOR RECOVERY<br />5:00 Foam Roll Legs</p><p>(No Measure)<br /> </p>
