Monday, November 4, 2019

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 5 x 75% + 5 Strict Pullups 1:15 Rest)

Metcon (Time)

For Time: (30min Cap)

Buy In: 1000/850m Row

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21-15-9-6-3

Burpee Pullups

Double DB Shoulder 2 OH 55/35

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Buy Out: 1000/850m Row

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