171 CrossFit – Sun, Oct 23
Warm-up
Warm-Up
<p>3 ROUNDS (8:00 CAP)<br />:45 Row<br />8 Cat Cows<br />8 Good Mornings*<br />8 Scap Push-Ups**</p><p>*In Round 2, perform 8/8 Single Arm KB Deadlift. In Round 3, perform 8/8 Single Arm Russian KB Swing.<br />**In Round 2, perform 8 Piked Alternating Shoulder Taps. In Round 3, perform 6 Piked Push-Ups.<br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 30 MINUTES<br />15/12 Cal Row<br />12 KB Swings (53/35)|(35/26)<br />10 Strict Handstand Push-Ups<br />12 KB Swings<br />15/12 Cal Row</p><p>-Rest 1:00 After a Full Round is Completed-</p><p>(Score is Total Rounds + Reps)</p><p>KG KB: (24/16)|(16/12)</p><p>Option 1 HSPU: Pike Push-Ups<br />Option 2 HSPU: DB Strict Press<br /> </p>
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
<p>IN TEAMS OF 2…</p><p>AMRAP x 30 MINUTES*<br />12/10 Cal Row<br />10 KB Swings (53/35)|(35/26)<br />8 Strict Handstand Push-Ups<br />10 KB Swings<br />12/10 Cal Row</p><p>-Rest :30 After a Full Round is Completed-</p><p>*Partners will complete every other movement in order. Ex: P1 does 12/10 Cal Row, P2 does 10 KB Swings, P1 does 8 Strict Handstand Push-Ups, etc. While P1 works, P2 rests.</p><p>(Score is Total Rounds + Reps)</p><p>KG KB: (24/16)|(16/12)</p><p>Option 1 HSPU: Pike Push-Ups<br />Option 2 HSPU: DB Strict Press<br /> </p>
