CrossFit – Tue, Jan 31

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">RUNNING WARM-UP (4 MIN)</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">100m Quick Jog</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">25’ Toe Walk</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">25’ Heel Walk</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">25’ Toy Soldiers</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">25’ High Knees</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">25’ Butt Kickers</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">100m Hard Jog</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">Into..</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">2-3 ROUNDS (5 MIN CAP)</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">:30 BIke @ Mod Hard Pace</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">6 Up-Downs + Alt. Shoulder Tap</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">6 Step-Ups + Slow Negative</span></p><p dir="ltr"><span id="docs-internal-guid-854a6734-7fff-8795-c718-18da8f55e15f">6 Squat Jumps</span></p><p><br /> </p>

Workout – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">EMOM x 20 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">MIN 1 – 200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">MIN 2 – 15/12 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">MIN 3 – Max Box Jumps (24/20)*</span></p><p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">MIN 4 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">*Step-Down Mandatory</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b765452-7fff-529a-6694-c33e7b6f2936">(Score is Lowest Box Jumps)</span></p>

Workout – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">EMOM x 20 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">MIN 1 – 200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">MIN 2 – 12/10 Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">MIN 3 – Max Box Jumps (20)*</span></p><p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">MIN 4 – Rest</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">*Step-Down Mandatory</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-c622559a-7fff-a78f-5e28-7b2a8809dc78">(Score is Lowest Box Jumps)</span></p>

Post-Workout Skill – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">EVERY 1:30 x 4 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">3 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">+</span></p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">2 Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">+</span></p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">1 Chest to Bar Pull-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">-Rest w/ Time Remaining-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1b7133f5-7fff-2b55-1428-7c838c6529ed">(No Measure)</span></p>

Post-Workout Skill – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">EVERY 1:30 x 4 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">3 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">+</span></p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">2 Dynamic Kips*</span></p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">+</span></p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">1 Pull-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">*Pulling Knees-Up Behind the Bar.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">-Rest w/ Time Remaining-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-5a4cd2e0-7fff-a24b-e7ca-feb70e3689bf">(No Measure)</span></p>