Announcements
**Bring A Friend February-get a 417 shirt when you bring a friend Saturdays or for SkinnyFit
**Sign up for the CrossFit Open-it’s for everyone and join us during Friday Night Lights Feb 22-March 26
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 3 x 85% 2min rest )
Metcon (No Measure)
4 Rounds
10 SA DB High Pulls
10 BB bent over rows
10 Db Bench Press
1min Max Cal Bike