CrossFit 417 – CrossFit
Warm-up G (No Measure)
Warm Up G
2min Bike or Row
50 Single Unders
80′ Bear Crawl straight arms
10 Hollow Rocks
10 Supermans
10 x Scap Pushups
5 x 2 Pushup + 4 Alt Toe Taps
10 Hanging knee raises
10 x Band Peels
12 x Double DB or KB Deadlift
5 x each SA KB Hang Power Snatch
10 x Inline Lunge + Hamstring Stretch
Accumulate time in a squat while coach goes over workout.
Metcon (No Measure)
15min Skill Work
Kipping
Ring MU
St HSPU
Metcon (No Measure)
15min for Quality
12 Cuban Press
30s ring hang
12 Hang Power Snatch
12 abmat situps
24 Air Squats
12/10 Cal Bike