Thursday, Feb 1, 2018


Bring A Friend February
Bring a friend for free get a 417 T-shirt Saturday group workout and Skinny Fit Tue/Thur 10am

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!

4rounds NFT (4 x )

12 Single Arm High Pull (R)

8 SA DB Press (R)

20-40s Ring Hang

12 SA High Pull (L)

8 SA DB Press (L)

Metcon (Time)

3 Rounds (20min Cap)

100’ SA OH KB Lunge 55/35 (50’)

20/15 Cal Row

50’ HS Walk (25’)

30/25 Cal Row

100’ SA OH KB Lunge 55/35
Can scale hs walk to 3 wall climbs or 30 S hs hold or push-up plank x20 shoulder taps

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