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
Back Squat (4 x 2 x 90%)
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
10 Devils Press 55/35
*(200m ASSault Run- 300/270m Row-200/160m Ski- 20/15 cal Bike)
10 Double DB Box Step Ups 55/35-24/20″
*(200m ASSault Run- 300/270m Row200/160m Ski- 20/15 cal Bike)
* Pick 1 of the 4 machines