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
Bike
AB Mat Sit-Ups
Shuttle Sprints 10m apart
total number of reps for each movement
shuttle run every 10m is 1 rep