CrossFit 417 – CrossFit
Warm Up B (No Measure)
400m Run
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160′ Single arm DB farmers carry L and R
12 Suitcase Deadlifts
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar
Accumulate time in a Squat while coach goes over the Workout!
4 rounds NFT (4 x )
12 GHD Situps or abmat situps (can use Weight)
10 x Alternating db Bench Press
8 x Snatch Grip Bent Row
500m Row (Time)
Max Effort 500m Row
Metcon (Time)
500m Ski Erg for time