171 CrossFit – Sun, Oct 22
Warm-Up
Warm-Up
<p>LINE DRILLS*</p><p>10/10 Alt. Side to Side Leg Swings</p><p>10/10 Alt. Back to Front Leg Swings</p><p>Hamstrings Scoops</p><p>High Knees</p><p>Butt Kickers</p><p>Karaoke</p><p>200m Run</p><p> </p><p>Into…</p><p> </p><p>2-3 ROUNDS</p><p>10 Alt. Step-Ups</p><p>10 Kip Swings</p><p>40 Single Unders</p><p> </p><p>*25ft out and then jog back.</p>
Workout – Performance
EMOM x 25 MINUTES (AMRAP – Rounds and Reps)
<p>MIN 1&2 – 400m Run</p><p>MIN 3&4 – AMRAP of…Alt. 8 Box Step-Ups (24/20) + 8 Toes To Bar + 24 Double Unders*</p><p>MIN 5 – Rest</p><p> </p><p>*Pick up where you left off.</p><p> </p><p>(Score is Rounds + Reps)</p>
Workout – Fitness
EMOM x 25 MINUTES (AMRAP – Rounds and Reps)
<p>MIN 1&2 – 300m Run</p><p>MIN 3&4 – AMRAP of…8 Alt. Box Step-Ups (20) + 8 Knees to Chest + 40 Single Unders*</p><p>MIN 5 – Rest</p><p> </p><p>*Pick up where you left off.</p><p> </p><p>(Score is Rounds + Reps)</p>
Optional Cool Down
1-2 SETS FOR QUALITY
<p>1:00/1:00 KB Calf Smash</p><p>1:00/1:00 Pigeon Stretch on Box</p><p>200m Cool Down Walk</p><p> </p><p>(No Measure)</p>
