Announcements
LABOR DAY SCHEDULE
Saturday August 31, 9-12 Open GYM
Sunday September 1, Open Gym 2PM
Monday September 2, Open Gym 9-12
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!
Shoulder Press (4x 1 x 95% 3min rest )
Metcon (Time)
For time:
10 Ring or Bar MU
20/15 Cal Bike or Row
30 KB Swings 70/55
40 Shoulder to OH 75/55
50 Prisoner Lunges
150 DU