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 (No Measure)
25min EMOM
1. 8-12 Alternating DB Power Snatch 70/55
2. 12 Box Jumps 24/20
3. 12 Pullups
4. 15/12 Cal Row
5. 30 Air Squats
Masters: 55/35