171 CrossFit – Mon, Sep 11
Warm-Up
Warm-Up
<p>1:00 Row</p><p> </p><p>Into…</p><p> </p><p>AMRAP x 4 MINUTES (~2 Rounds)</p><p>4 Empty Barbell RDLs</p><p>4 Alt. Step-Ups*</p><p>4 Kip Swings</p><p>4 Ring Rows or Pull-Ups</p><p> </p><p>*At 2:00, switch to Box Jumps</p><p> </p><p>Into…</p><p> </p><p>200m Run</p>
Workout – Performance
“STAND TALL” (Time)
FOR TIME
2001m Row
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups
-Into-
2001m Run
(Score is Time)
NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
KB BB: (70/47.5)
Workout – Fitness
“STAND TALL (FITNESS)” (Time)
FOR TIME
2001m Row
2001m Row
-Into-
9 ROUNDS
11 Deadlifts (115/75)
11 Box Jumps (20)
11 Ring Rows
-Into-
2001m Run
(Score is Time)
NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.
KB BB: (52.5/35)
Optional Cool Down
2-3 SETS FOR QUALITY
<p>10 Alt. 90/90 Hip Rotations w/ Good Morning</p><p>5/5 Sciatic Nerve Floss</p><p>10 Alt. Bird Dogs</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
