CrossFit 417 – CrossFit
Warm Up H (No Measure)
20s on 20s slow for 5min on bike/Row for 5min
10 x Arch to hollow rolls on ground
10 x Pushup + alt knee to elbow
20 x cossack squats
10 x kb RDLS
10 x Bent over row
15 x kb squats
6 x each complex
High pulls
muscle clean
pushpress
power clean
clean
Clean (7min EMOM x 3 Cleans @75%)
Metcon (Time)
3 Rounds (24min cap)
10 Power Clean & Jerk 155/105
15 Double DB or KB(55/35) Box Step Overs 24/20
20 Box Jumps 24/20
Metcon (No Measure)
Bonus:
5min Lying Diaphragm Work
A. Grab a Sandbag or Plate.
B. Lay down on back
C. Place Bag or Plate on chest and stomach
D. close eyes and breathe into belly.
*make sure low back is flat on floor