Thursday, Jan 25, 2018

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 1 x 95% )

perform 4 weighted strict pullups on rest

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

7 SA KB HangPower Clean R 55/35

90′(45′) OH Carry R 55/35

30/22 Cal Row

7 SA KB Power Clean L 55/35

90′ OH Carry L 55/35

30 Abmat situps

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