Friday, June 29, 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)

With a Partner

60 DB alt Power Snatches 70/55 (partner holds hs)

60 Sync C2B Pullups

60 Sync Wallballs

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