Monday, April 15, 2019

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


power 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)


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

You may also like

Leave a Comment