171 CrossFit – Thu, Sep 21
Warm-Up
Warm-Up
<p>2 SETS</p><p>30 Single Unders</p><p>10 KB Deadlifts → 10 RKB Swings*</p><p>10 Alt. Lunges**</p><p>:30 Plank</p><p>:30/:30 Calf Stretch</p><p> </p><p>Into…</p><p> </p><p>2 SETS</p><p>15 Big Jump Single Unders + 15 Fast Single Unders</p><p>10 SB G2OH → 10 Slam Balls*</p><p>10 Air Squats**</p><p>:15/:15 Side Plank</p><p>:30/:30 Achilles Stretch</p><p> </p><p>*Progress to 2nd movement in 2nd set</p><p>**Add in KB/SB in 2nd Set</p>
Skill – All
ON AN 8:00 RUNNING CLOCK…
<p>Practice Jump Rope Skills*</p><p> </p><p>*Options:</p><p>Double Unders</p><p>Triple Unders</p><p>Crossover Single Unders</p><p> </p><p>(No Measure)</p>
Workout – All
Metcon (AMRAP – Rounds and Reps)
<p>EMOM x 12 MINUTES*</p><p>MIN 1+2 – AMRAP of…25 Double Unders** + 15 Russian KB Swings (Athlete Choice, Heavy) + 10 KB Goblet Alt. Lunges</p><p>MIN 3 – :50 Plank Hold</p><p> </p><p>-Rest 1:00-</p><p> </p><p>EMOM x 12 MINUTES*</p><p>MIN 1+2 – AMRAP of…25 Double Unders** + 20 Slam Balls (Athlete Choice, Mod) + 15 Slam Ball Squats***</p><p>MIN 3 – :25/:25 Side Plank Hold</p><p> </p><p>*Pick up where you left off.</p><p>**Option for 15 Crossover Single Unders</p><p>***Hold Slam Ball any way.</p><p> </p><p>(Score is Total Rounds + Reps)</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – :45 Tib Raises</p><p>MIN 2 – :45 Calf Smash on KB Horn</p><p>MIN 3 – :45 Childs Pose</p><p> </p><p>(No Measure)</p>
