CrossFit 417 – SkinnyFit
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!
Metcon (Time)
Partner WOD: 1 person working at a time
1000 m relay row (switch at 500m)
100 push-ups (modify to banded push-ups)
800 m relay row (switch @ 400m)
80 GHD sit-ups
600 m relay row (switch @ 300m)
60 Burpees
400 m relay row (switch @ 200m)
40 DB Thrusters
200 m relay row (switch @ 100m)
20 reverse burpees