Announcements
Attention members. Just a reminder that if you are sick or feeling sick please do not come to the gym until symptoms clear up. It spreads like wild fire in this setting.
Thank you from,
Every Person at the Gym
CrossFit 417 – CrossFit
Warm Up A-1 (No Measure)
Warm Up A-1
1min of Pogos or Single unders
20 lateral jumps
10 arm circles fwd/bwd
10 Scap Pushups and Pullups
40s passive hang
10 *Dowel stick Over Unders (each direction)
10 Double DB Push Press + 30s OH HOld
10 Hollow Rocks
Shoulder Press (4 x 4 x 80% 90sec rest )
Perform 4-8 Strict C2B Pullups on rest
Metcon (Time)
For Total Time: 28min Cap
21 Pullups
15 KB Box Step Ups 55/35
9 Bar MU
rest 2min
21 C2B Pullups
15 Burpees 2 Bar H/L
9 Double KB Box Step Ups 55/35
rest 2min
21 KB Box Step Overs 55/35
15 Burpee Bar MU
9 Double KB Hang Power Snatches 55/35
Total time including 4min of rest.
Scale: Bar MU to Jumping Bar MU or Jumping C2B Pullups.
Extend hips on box step ups but not required on the Box Step Overs