171 CrossFit – Sun, Sep 24
Warm-Up
Warm-Up
<p>AMRAP x 5 MINUTES</p><p>6 Kang Squats</p><p>6 Boot Strap Squats</p><p>6 Alt. Groiners</p><p>6 Yoga Push-Ups</p><p> </p><p>Into…</p><p> </p><p>1 SET</p><p>10 Calf Raises</p><p>5/5 Side Leg Swings</p><p>10 Alt. Box Step-Overs</p><p>5 Up-Downs w/ Pause in the Plank Position</p><p>100m Run</p><p> </p><p>Into…</p><p> </p><p>1 SET</p><p>10 Tib Raises</p><p>5/5 Forward Leg Swings</p><p>10 Half Box Jumps</p><p>5 Strict Burpees</p><p>100m Run</p>
Workout – All
6 SETS* (AMRAP – Rounds and Reps)
<p>AMRAP x 3 MINUTES</p><p>100m Run</p><p>8 Box Jump Overs (24/20)</p><p>6 Burpees</p><p> </p><p>-Rest 1:30 b/t Sets-</p><p> </p><p>*Start at the beginning of each AMRAP.</p><p> </p><p>(Score is Lowest Rounds + Reps)</p>
Optional Cool Down
8:00 of Yoga Flow…
<p>1:00 Pigeon (R)</p><p>1:00 Dragon (R)</p><p>1:00 Pigeon (L)</p><p>1:00 Dragon (L)</p><p>2:00 Frog Stretch</p><p>2:00 Rebound</p><p> </p><p>(No Measure)</p>
