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 (Weight)
EMOM X 8min
1. 4 x Shoulder Press @80%
2. 8 RDLS
EMOM X 8min
1. 15x DB Bench Press
2. 8 Sn Grip Bent Row
EMOM x 6min
1. Row 17/14 Cal
2. 10 Burpee over Rower