CrossFit – Tue, Jan 17

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">10 Alt. Groiners + Twist</span></p><p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">5 Bootstrappers</span></p><p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">10 Kneeling Lat Stretch*</span></p><p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">5 Scap Pull-Ups + 5 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">10 Tuck Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-af06997a-7fff-aa11-740b-01676a6a2484">*Kneeling down in a Child’s Pose position with arms stretched forward and palms facing up. Shift from side to side to get deeper into each shoulder/lat stretch.</span></p><p><br /> </p>

Strength – All
Front Squat (ON A 15:00 RUNNING CLOCK…
Build to a Moderate Set of 5 Reps*)
<p dir="ltr"><span id="docs-internal-guid-e8a55564-7fff-14b2-7946-43888df6d40c">*Start Light-Moderate and build to Moderate.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8a55564-7fff-14b2-7946-43888df6d40c">Week 3 of 7 (Oly Cycle)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e8a55564-7fff-14b2-7946-43888df6d40c">(Score is Weight)</span></p><p><br /> </p>

Workout – Performance
Part 1
<p dir="ltr"><span id="docs-internal-guid-8632669e-7fff-d258-c8d1-ca34e99c21d3">AMRAP x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-8632669e-7fff-d258-c8d1-ca34e99c21d3">3-6-9-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-8632669e-7fff-d258-c8d1-ca34e99c21d3">Front Squats (115/75)</span></p><p dir="ltr"><span id="docs-internal-guid-8632669e-7fff-d258-c8d1-ca34e99c21d3">Toes to Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8632669e-7fff-d258-c8d1-ca34e99c21d3">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8632669e-7fff-d258-c8d1-ca34e99c21d3">-Rest 2:00-</span></p><p><br /> </p>
Part 2
<p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">20 Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">15 Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">10 Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">5 Toes to Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4c2ea398-7fff-42f6-5656-a42070c03487">KG BB: (52.5/35)</span></p><p><br /> </p>

Workout – Fitness
Part 1
<p dir="ltr"><span id="docs-internal-guid-225d197f-7fff-132d-75d4-3a3592130df1">AMRAP x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-225d197f-7fff-132d-75d4-3a3592130df1">3-6-9-and so on…</span></p><p dir="ltr"><span id="docs-internal-guid-225d197f-7fff-132d-75d4-3a3592130df1">Front Squats (75/55)</span></p><p dir="ltr"><span id="docs-internal-guid-225d197f-7fff-132d-75d4-3a3592130df1">Toes to Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-225d197f-7fff-132d-75d4-3a3592130df1">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-225d197f-7fff-132d-75d4-3a3592130df1">-Rest 2:00-</span></p><p><br /> </p>
Part 2
<p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">20 Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">15 Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">10 Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">5 Toes to Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-98f9dbd4-7fff-5656-da9f-5aee475475d2">KG BB: (35/25)</span></p><p><br /> </p>