171 CrossFit – Fri, Oct 20

Warm-Up
Warm-Up
<p>PARTNER WARM-UP</p><p>AMRAP x 6 MINUTES</p><p>P1: Bike for Cals</p><p>P2: Complete the Following…</p><ul><li>10 SB Ground to OH</li><li>8 Forward Lunges</li><li>6 Push-Ups</li></ul><p> </p><p>*P1 alternates with P2 after P2 completes their movements.</p>

Strength – All
Bench Press (6-4-2 | 4-3-2*)
<p>*Start Moderate+ and build to Heavy+. The second wave should be heavier than the first.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 3 of 5</p><p>Strength | Wave-Loading Cycle</p>

Workout – All
Metcon (AMRAP – Reps)
<p>AMRAP x 6 MINUTES</p><p>20/15 Cal Bike</p><p>20 Slam Balls (Athlete Choice)</p><p>20 Walking Alt. Lunges</p><p> </p><p>-Rest 1:00-</p><p> </p><p>AMRAP x 4 MINUTES</p><p>15/12 Cal Bike</p><p>15 Slam Balls</p><p> </p><p>-Rest 1:00-</p><p> </p><p>AMRAP x 2 MINUTES</p><p>Max Cal Bike</p><p> </p><p>(Score is Total Reps)*</p><p> </p><p>*Each Cal in final AMRAP = 1 Rep.</p>

Optional Cool Down
FOR QUALITY
<p>5:00 Foam Roll Quads</p><p>1:00 Slow PVC Pass Thrus</p><p>1:00/1:00 Groiner</p><p> </p><p>(No Measure)</p>