CrossFit 417 – SkinnyFit
Warm Up B (No Measure)
400m Run
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160′ Single arm DB farmers carry L and R
12 Suitcase Deadlifts
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar
Accumulate time in a Squat while coach goes over the Workout!
Metcon
3 rounds
12 pull ups (modify ring rows)
12 wall balls
Run 200 meters
12 push ups
12 box jumps
3 rounds
15 jumping pull ups
15 wall balls
Run 200 Meters
15 burpees
15 box step ups
*no rest between rounds