171 CrossFit – Tue, Sep 19
Warm-Up
Warm-Up
<p>2-3 ROUNDS</p><p>6 Alt. Groiners</p><p>6/6 Russian Step Up</p><p>8/8 DB Half Kneeling Arnold Press</p><p>8 Alt. DB Goblet Cossack Squats</p><p>10/10 Banded Split Stance Pallof Press</p>
Workout – Performance
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
<p>20 Wall Ball (20/14)</p><p>15 Up-Downs</p><p>Box Jumps*</p><p> </p><p>*Box Height + Reps Change Each Round…</p><p>RND 1= 20 Reps (20)</p><p>RND 2= 15 Reps (24/20)</p><p>RND 3= 10 Reps (30/24)</p><p>RND 4= 20 Reps (20)</p><p>And so on…</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG WB: (9/6)</p>
Workout – Fitness
AMRAP x 20 MINUTES (AMRAP – Rounds and Reps)
<p>20 Wall Ball (14/10)</p><p>15 Up-Downs</p><p>Box Jumps*</p><p> </p><p>*Box Height + Reps Change Each Round…</p><p>RND 1= 20 Reps (20)</p><p>RND 2= 15 Reps (20)</p><p>RND 3= 10 Reps (24/20)</p><p>RND 4= 20 Reps (20)</p><p>And so on…</p><p> </p><p>(Score is Rounds + Reps)</p><p> </p><p>KG WB: (6/5)</p>
Finisher
3 SETS*
<p>7 Bottom to Half Empty BB Curls</p><p>7 Top to Half Empty BB Curls</p><p>7 Full Empty BB Curls</p><p> </p><p>*Complete each set w/ a different grip.</p><p> </p><p>Grip Options:</p><p>Pronated</p><p>Supinated</p><p>Wide/ Narrow</p><p>Mixed</p><p>Reverse</p><p> </p><p>-Rest As Needed b/t Sets-</p><p> </p><p>(No Measure)</p>
