CrossFit 417 – SkinnyFit
Warm Up A 10min to complete (No Measure)
160′ side slide L and R
20 x Pogos
20x mini band side steps (each direction)
160′ Single arm oh walk
45′ Power skips down 45′ back
45′ Back ward crab walk
60s KB front rack hold every 10s stand up
15 KB Swings
8 Strict t2b or knee raises
10 x Clapping Pushups or reg
60s passive ring hang with weight
Accumulate time in a Squat while coach goes over the Workout!
AMRAP
12 min AMRAP
12 Goblet squats
24 Kettlebells
36 Sit ups
8 minutes
Row 1200 meters
*rest remaining
12 minute AMRAP
12 Burpee to bar
24 Jumping pull up
36 Butterfly sit ups