171 CrossFit – Tue, Oct 24
Warm-Up
Warm-Up
<p>GENERAL WARM-UP</p><p>1:30 Bike (Mod-Light Pace)</p><p>1:30 Row (Mod-Light Pace)</p><p> </p><p>Immediately Into…</p><p> </p><p>AMRAP x 4 MINUTES</p><p>2 Up-Down (Plate Step-Up Optional)</p><p>4 Hollow or Tuck Rocks</p><p>6 Air Squats*<br /> </p><p>*Control the ROM on the Air Squat. Use this simple warm-up as an opportunity to practice your squat. Hold a 10lb Plate in front of you if you struggle with keeping an upright position.</p>
Workout – Performance
2 ROUNDS FOR TIME (Time)
<p>1000/800m Row</p><p>60 Sit-Ups</p><p>40/35 Cal Bike</p><p>20 Up-Downs to Plate</p><p>500/400m Row</p><p>30 Sit-Ups</p><p>20/15 Cal Bike</p><p>10 Up-Downs to Plate</p><p> </p><p>(Score is Time)</p>
Workout – Fitness
2 ROUNDS FOR TIME (Time)
<p>750/600m Row</p><p>40 Sit-Ups</p><p>20/15 Cal Bike</p><p>10 Up-Downs to Plate</p><p>400/350m Row</p><p>20 Sit-Ups</p><p>10/8 Cal Bike</p><p>5 Up-Downs to Plate</p><p> </p><p>(Score is Time)</p>
Optional Finisher
2-3 SETS
<p>12-15 Ring Rows</p><p>12-15 DB Pullovers</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
