CrossFit 417 – SkinnyFit
Warm-up G (No Measure)
Warm Up G
2min Bike or Row
50 Single Unders
80′ Bear Crawl straight arms
10 Hollow Rocks
10 Supermans
10 x Scap Pushups
5 x 2 Pushup + 4 Alt Toe Taps
10 Hanging knee raises
10 x Band Peels
12 x Double DB or KB Deadlift
5 x each SA KB Hang Power Snatch
10 x Inline Lunge + Hamstring Stretch
Accumulate time in a squat while coach goes over workout.
Strength
4 x 10 weighted lunges
Superset with 10 GHD sit-ups
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 DB thrusters
15 toes thru rings
20 sec hollow hold
25 Mountain climbers
Metcon (AMRAP – Rounds and Reps)
10 min AMRAP
10 cal bike
15 DB push press
20 DB lunges
25 sit-ups