Monday, June 10, 2019

CrossFit 417 – CrossFit

Warm Up A 10min to complete (No Measure)

160′ side slide L and R

20 x Pogos

20x mini band side steps (each direction)

160′ Single arm oh walk

45′ Power skips down 45′ back

45′ Back ward crab walk

60s KB front rack hold every 10s stand up

15 KB Swings

8 Strict t2b or knee raises

10 x Clapping Pushups or reg

60s passive ring hang with weight

Accumulate time in a Squat while coach goes over the Workout!

Back Squat (4 x 6 x 70% 1min rest )

Metcon (3 Rounds for time)

3 Rounds

21 Front Squats 45/35

21 Pullups

2min rest

3 Rounds

15 Front Squats 75/55

15 C2B Pullups

2min rest

3 Rounds

9 Front Squats 95/65

9 Bar MU


Pullups to kipping ring rows

C2b to jumping C2B

Bar Mu to jumping bar

You may also like

Leave a Comment