171 CrossFit – Thu, Oct 26

Warm-Up
3 ROUNDS
<p>1:00 Cardio Choice</p><p>10 Slam Ball Deadlifts*</p><p>5 Rope Rows** + 5 Strict Knee Raises (on the rope or rig)</p><p>:30 Static Hold of Choice (Plank / Hollow / Wall Sit)</p><p> </p><p>*2nd Round: 10 Slam Ball Strict Press</p><p>3rd Round: 10 Slam Ball Ground to Overhead</p><p> </p><p>**Use the Ropes w/hand over hand for pulling. Option to do Ring Rows if needed. </p>

Workout – All
EMOM x 16 MINUTES (:45 ON/ :15 OFF)
<p>MIN 1 – Cardio Choice</p><p>MIN 2 – Slam Balls (Athlete Choice)</p><p>MIN 3 – Rope Climbs*</p><p>MIN 4 – Static Hold**</p><p> </p><p>*Option for Strict Knees to Elbow or Tuck-Ups/ V-Ups.</p><p>**Static Hold Options:</p><p>(Side) Plank</p><p>Tuck/Hollow</p><p>Wall Sit</p><p>Wall HS Hold</p><p> </p><p>(No Measure)</p>

Post-Workout Strength – All
Bench Press (12-10-8*)
<p>*Start Light and build to Moderate. This is a deload week.</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 4 of 5</p><p>Strength | Wave-Loading Cycle</p>