171 CrossFit – Sun, Oct 29

Warm-Up
Warm-Up
<p>2 ROUNDS</p><p>:30 Cal Bike (RPE 6)</p><p>10 KB Deadlifts</p><p>5 Push-Up to Pike</p><p>10 Alt. Cat Cows</p><p> </p><p>Into…</p><p> </p><p>2 ROUNDS</p><p>:30 Cal Bike (RPE 8)</p><p>10 KB High Pulls*</p><p>5 Up-Downs</p><p>10 Banded Pass Throughs</p><p> </p><p>*Start with KB in both hands at the hip, bend the knees slightly, extend, and pull KB underneath the chin</p>

Strength – All
Bent Over Row (15-12-10-10*

Bent Over Barbell Rows)

<p>*Complete 15-20 Supinated Band Pull-Aparts after each set.</p><p> </p><p>(Score is Weight)</p>

Workout – Performance
4 SETS (Time)
<p>15/12 Cal Bike</p><p>20 Burpees</p><p>20 KB Sumo DL High Pull (70/53)</p><p>15/12 Cal Bike</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG KB: (32/24)</p>

Workout – Fitness
4 SETS (Time)
<p>12/10 Cal Bike</p><p>15 Burpees</p><p>15 KB Sumo DL High Pull (53/35)</p><p>12/10 Cal Bike</p><p> </p><p>-Rest 2:00 b/t Sets-</p><p> </p><p>(Score is Slowest Set)</p><p> </p><p>KG KB: (24/16)</p>

Optional Cool Down
8:00 of Yoga Flow…
<p>1:00 Pigeon (R)</p><p>1:00 Dragon (R)</p><p>1:00 Pigeon (L)</p><p>1:00 Dragon (L)</p><p>2:00 Frog Stretch</p><p>2:00 Rebound</p><p> </p><p>(No Measure)</p>