Announcements
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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 (No Measure)
Ab circuit
45sec of work, 15 sec to move to next station:
Banded situps
Double KB front rack walk
Medball twists
Lying leg lifts w/medball
GHD situps
Metcon (Time)
21-15-9
Wall Ball Situps
Overhead squats
Calorie Row
Rest 3 mins
21-15-9
Situps
Front Squats
*200m run after each round