Thursday, Dec 14, 2017

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!

Metcon (AMRAP – Reps)

8 Rounds of

:20 On / :10 Off:

Kettlebell Swings 53/35


AB Mat Sit-Ups

Shuttle Sprints 10m apart
total number of reps for each movement

shuttle run every 10m is 1 rep

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