171 CrossFit – Mon, Oct 24
Warm-up
Warm-Up
<p>2 ROUNDS <br />:30 Single Unders* <br />10 Alt. Tuck-Ups <br />8 Ring Rows <br />8 Alt. Box Step-Ups </p><p>*Rnd 2 complete either Tall Jump Single Unders or Single-Single-Double Unders. </p><p>Into…</p><p>1-2 ROUNDS (Time Permitting)<br />:20 Double Unders <br />10 Alt. V-Ups <br />6 Kip Swings <br />8 DB Goblet Box Step-Ups <br /> </p>
Extended Warm-up
Metcon
<p>1.) EMOM x 6 MINUTES<br />MIN 1 – 5-7 Kip Swings*<br />MIN 2 – 3-5 Strict Pull-Ups*</p><p>*Complete on Rig or Rings.</p><p>(No Measure)</p><p>-Short Rest b/t Part 1 & Part 2-</p><p>2.) 3 SETS<br />Choose one of the following…</p><p>Option 1:<br />1 High Ring Transitions*<br />+<br />1 Muscle-Up</p><p>Or…</p><p>Option 2:<br />1 Kip Swing<br />+<br />2 Pausing Kipping Pull-Ups**</p><p>*1 Rep= Finishing in catch position w/o press out.<br />**Pause for :01 with chin above the bar.</p><p>(No Measure)<br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 18 MINUTES<br />40 Double Unders<br />20 Alt. V-Ups<br />10 DB Farmer Box Step-Ups (50/35)|(35/20)|(24/20)</p><p>*Every 1:30 including 0:00 complete 1 Burpee Ring Muscle-Up.</p><p>(Score is Rounds + Reps)</p><p>Option 1 RMU: Burpee Bar Muscle-Up<br />Option 2 RMU: Burpee Pull-Up<br /> </p>
Optional Finisher
Metcon
<p>FOR QUALITY<br />400/300 Alt. Box Step-Ups (24/20)*</p><p>Week 2 of 4 — "Chad" Extra Credit</p><p>*Weight Vest Optional</p><p>(No Measure)<br /> </p>
