171 CrossFit – Sun, Sep 17
Warm-Up
Warm-Up
<p>AMRAP x 5 MINUTES</p><p>:30 Row (RPE 5/6)</p><p>4 Alt. Samson Stretches</p><p>8 Hollow Rocks</p><p>4 Up-Downs</p><p>8 Air Squats</p><p> </p><p>Into…</p><p> </p><p>AMRAP x 5 MINUTES</p><p>:30 Row (RPE 7/8)</p><p>4 Kang Squats</p><p>8 Sit-Ups</p><p>4 Burpees</p><p>8 Jumping Air Squats</p>
Workout – All
Front Squat (1.) ON A 15:00 RUNNING CLOCK…
Build to a Heavy 3-Rep Front Squat*)
<p>*Barbell must come from the floor.</p><p> </p><p>(Score is Weight)</p><p> </p><p>-Rest 3:00 b/t P1 & P2-</p>
2.) AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p>20/15 Cal Row</p><p>15 Sit-Ups</p><p>10 Front Squats (70% of 3-Rep)</p><p>5 Burpees</p><p> </p><p>(Score is Rounds + Reps)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>1:00/1:00 Empty Barbell Quad Smash</p><p>10 SLOW Rower Hamstring Curls</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
