171 CrossFit – Sat, Oct 7

Warm-Up
Warm-Up
<p>LINE DRILLS*</p><p>Knee Hug March</p><p>Lunge to Groiner</p><p>Toy Soldiers</p><p>Walk on Heels</p><p>Karaoke</p><p>Butt Kickers</p><p>High Knees</p><p> </p><p>Into…</p><p> </p><p>2-3 ROUNDS</p><p>200m Run</p><p>10 Alt. Walking Lunges</p><p>10 Sit-Ups</p><p> </p><p>*Perform the drills 25ft out and jog back.</p>

Workout – All
EVERY 7:00 x 4 SETS (Time)
<p>800m Run</p><p>20 Walking Lunges</p><p>30 Sit-Ups</p><p>Rest with Time Remaining…</p><p> </p><p>-No Additional Rest b/t Sets-</p><p> </p><p>(Score is Slowest Set)</p>

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p>AMRAP x 28 MINUTES</p><p>800m Run</p><p>80 Walking Lunges</p><p>100 Sit-Ups</p><p>400m Run</p><p>60 Walking Lunges</p><p>80 Sit-Ups</p><p>200m Run</p><p>40 Walking Lunges</p><p>60 Sit-Ups</p><p> </p><p>*P1 works while P2 rests on the bodyweight movements. Alternate as needed to complete the reps. Both partners complete the runs together.</p><p> </p><p>(Score is Rounds + Reps)</p>

Optional Finisher
2-3 SETS
<p>20 DB Alt. Curls</p><p>20 Hollow Rock</p><p>20 Single DB Pullover</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p>