CrossFit 417 – CrossFit
Warm Up D (No Measure)
3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press
Accumulate time in a Squat while coach goes over the Workout!
Back Squat (5x2x90% )
Metcon (Weight)
15 min EMOM
1. DB Bench Press x 11
2. Cal Bike 12/10
3. Bar or Ring MU x 6
Scale: MU to Jumping MU orC2B Pull-ups or seated band MU