Announcements
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