Thursday, August 30, 2018

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

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