Friday, July 27, 2018

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.

Metcon (Time)

3 Rounds with Partner (20min Cap)

20 Sync Burpees Pullups H/L

20 Cal Row Partner Holds 2 KBs 70/55

20 sync KB Swings 70/55

20 sync T2B

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