Thursday, Nov 14, 2019


Attention members. Just a reminder that if you are sick or feeling sick please do not come to the gym until symptoms clear up. It spreads like wild fire in this setting.
Thank you from,
Every Person at the Gym

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!

Back Squat (4 x 4 x 80% 90s rest + 2 Double DB squat jumps )

Metcon (Time)

5 Rounds

15 Front Squats 135/95

10 Bench Press 135/95

Metcon (Weight)

3 Rounds NFT

10 Curl + Press

20 GHD Situps

10 Seated Band Rows

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