CrossFit 417 – CrossFit
Warm Up E (No Measure)
400m Run
20 Air squats
10 T-Pushups
10 Lying leg lifts
12 DB lateral raises
10 BB muscle snatch
10 Arch to Hollow from bar
20 Mountain Climbers
10min Kipping Skill (10)
If you want help with kipping get with the coach if you don’t need help with kipping then do 10min max calories on bike or row.
Metcon (AMRAP – Rounds and Reps)
2 Rounds
200 burpees
200 cal row
… JK APRIL FOOLS!
The real workout:
17min AMRAP
20 Double DB or KB 55/35 Box Step Overs 24/20″
20 T2B
20 Box Jumps 24/20″
20 C2B Pull-ups