171 CrossFit – Thu, Sep 28
Warm-Up
Warm-Up
<p>EVERY 3:00 x 3 SETS</p><p>:30 Bike (Increasing Pace each round)</p><p>12 Alt. KB Around the Worlds</p><p>12 Glute Bridge-Ups</p><p>12 Deadbugs </p><p> </p><p>Mobility options in the remainder of the 3:00 window…</p><p>(Weighted) Good Mornings</p><p>Alt. Cossack Squats</p><p>Arm Haulers</p><p>Bird Dogs</p>
Partner Workout – All
IN TEAMS OF 2… (Time)
<p>FOR TIME</p><p>120 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)</p><p>100 Sit-Ups</p><p>80/60 Cal Bike</p><p>100 KB Sumo Deadlift High Pulls</p><p>80 Sit-Ups</p><p>60/40 Cal Bike</p><p>80 KB Sumo Deadlift High Pulls</p><p>60 Sit-Ups</p><p>40/30 Cal Bike</p><p> </p><p>*Partner 1 works while P2 rests. Split work as needed.</p><p> </p><p>(Score is Time)</p>
Solo Workout Option – All
EVERY 4:00 x 5 SETS (Calories)
<p>30 KB Sumo Deadlift High Pulls (Athlete Choice, Heavy)</p><p>25 Sit-Ups</p><p>Max Cal Bike in Time Remaining…</p><p> </p><p>-Rest 1:00 b/t Sets-</p><p> </p><p>(Score is Total Cal Bike)</p>
Optional Cool Down
EMOM x 9 MINUTES
<p>MIN 1 – :45 EZ Bike</p><p>MIN 2- :45 Alt. Bird Dogs</p><p>MIN 3 – :45 Childs Pose</p><p> </p><p>(No Measure)</p>
