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 (4 x 2 x 90% )
Metcon (5 Rounds for time)
5 x 3min rounds
5 SA DB SH 2 OH L 55/35
10 C2B Pullups
5 SA DB SH 2 OH R 55/35
30′ DB OH Lunges 55/35 (one db OH holding with both hands)
rest remaining time
if unable to complete in 3 min turn into AMRAP