171 CrossFit – Fri, Sep 22
Warm-Up
Warm-Up
<p>AMRAP x 3 MINUTES</p><p>5 Banded Pull Aparts</p><p>5 Scap Push-Ups</p><p>5 Scap Pull-Ups</p><p>10 Alt. Deadbugs </p><p> </p><p>Into… </p><p> </p><p>AMRAP x 5 MINUTES </p><p>5 Banded Lat Push-Downs</p><p>5 Tuck-Ups</p><p>5/5 SA DB Arnold Press</p><p>5 Kip Swings</p>
Skill – All
EMOM x 5 MINUTES
<p>1 Strict Pull-Up or Dynamic Kip Swing</p><p>+</p><p>1 Pull-Up or Half Pull-Up</p><p>+</p><p>1 Chest to Bar or Pull-Up</p><p> </p><p>(No Measure)</p>
Workout – Performance
Metcon (Time)
<p>3 ROUNDS FOR TIME</p><p>20 DB Floor Press (50/35)</p><p>25 Sit-Ups*</p><p>20 Pull-Ups</p><p> </p><p>-Into-</p><p> </p><p>2 ROUNDS FOR TIME</p><p>20 DB Floor Press</p><p>25 Sit-Ups*</p><p>15 Chest to Bar Pull-Ups</p><p> </p><p>-Into-</p><p> </p><p>1 ROUND FOR TIME</p><p>20 DB Floor Press</p><p>25 Sit-Ups*</p><p>10 Bar Muscle-Ups</p><p> </p><p>*Option for 20 GHDs.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG DB: (22.5/15)</p>
Workout – Fitness
Metcon (Time)
<p>3 ROUNDS FOR TIME</p><p>15 DB Floor Press (35/20)</p><p>20 Sit-Ups*</p><p>20 Ring Rows</p><p> </p><p>-Into-</p><p> </p><p>2 ROUNDS FOR TIME</p><p>15 DB Floor Press</p><p>20 Sit-Ups*</p><p>15 Jumping Pull-Ups</p><p> </p><p>-Into-</p><p> </p><p>1 ROUND FOR TIME</p><p>15 DB Floor Press</p><p>20 Sit-Ups*</p><p>10 Pull-Ups**</p><p> </p><p>*Option for 20 GHDs.</p><p>**Option for Chest to Bar</p><p> </p><p>(Score is Time)</p><p> </p><p>KG DB: (15/10)</p>
Optional Cool Down
2-3 SETS FOR QUALITY
<p>:30 Overhead Wall Stretch*</p><p>20 Banded High Pulls</p><p>10 Alt. Wrist Circles**</p><p> </p><p>-Rest as Needed b/t Sets-</p><p> </p><p>*Facing wall, place hands on wall w/straight arms. Push hips back and let the head sink through the arms.</p><p>**On hands and knees, place palms on the ground with fingers towards the knees. Perform alternating wrist circles, clockwise and counterclockwise.</p><p> </p><p>(No Measure)</p>
