Announcements
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