SkinnyFit

Announcements

**Bring A Friend February-get a 417 shirt when you bring a friend Saturdays or for SkinnyFit
**Sign up for the CrossFit Open-it’s for everyone and join us during Friday Night Lights Feb 22-March 26

CrossFit 417 – SkinnyFit

Warm Up B (No Measure)

400m Run

30 x Jumping Jacks

10 x Sumo inchworm + pushup

10 x Spine ringers

20 x Good mornings

20 x Arch to hollow on bar

160′ Single arm DB farmers carry L and R

12 Suitcase Deadlifts

15 x Single arm KB high pull R-L

9 x Strict T2B

6 x Burpee to full squat + jump and touch bar

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

Metcon (Time)

Partner WOD :

Partner A: 400 m run

Partner B: Hold slam ball overhead

*switch

(example: Partner B holds a slam ball overhead while Partner A runs 400m. Then Partner B runs 400m and Partner A holds a slam ball overhead)

30 burpees together

Partner A: 30 Wall Balls

Partner B: plank

*switch

30 situps together

Partner A: 30 Slam Balls

Partner B: Wall Sit

*switch

30 burpees together

1000 m run together

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