Thursday, Nov 15, 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 (10 x 2 x 45sec rest 80% )

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

15 Sh 2 OH 75/55

50 DU

20/15 Cal Row

You may also like

Leave a Comment