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