CrossFit 417 – CrossFit
Warm-up G (No Measure)
Warm Up G
2min Bike or Row
50 Single Unders
80′ Bear Crawl straight arms
10 Hollow Rocks
10 Supermans
10 x Scap Pushups
5 x 2 Pushup + 4 Alt Toe Taps
10 Hanging knee raises
10 x Band Peels
12 x Double DB or KB Deadlift
5 x each SA KB Hang Power Snatch
10 x Inline Lunge + Hamstring Stretch
Accumulate time in a squat while coach goes over workout.
Back Squat (4 x 2 x 90% superset with shoulder press)
Shoulder Press (4 x 2 x 90%)
Metcon (Time)
3 Rounds
11 OH Squats 115/80
11 Power Cleans
11 Bar Face Burpees