Tuesday, April 16, 2019

CrossFit 417 – CrossFit

Warm Up B (No Measure)

400m Run

30 x Jumping Jacks

10 x Sumo inchworm + pushup

10 x Spine ringers

20 x Good mornings

20 x Arch to hollow on bar

160′ Single arm DB farmers carry L and R

12 Suitcase Deadlifts

15 x Single arm KB high pull R-L

9 x Strict T2B

6 x Burpee to full squat + jump and touch bar

Accumulate time in a Squat while coach goes over the Workout!

Shoulder Press (4 x 6 x 70% 1 min rest )

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Bar MU or Burpee Pullups

6 Strict HSPU or Double DB Press 60% of BW

50′ XD plate push 45/35

7 Reverse Burpees

Metcon (No Measure)

Bonus:

4 x 3 of each Low, Med, High ring swings

3 x 8 Strict Toes 2 Bar

3 x 5meters each direction shoulder walk(on all 4s put band around wrists, shoulders over wrists, hips over knees, knees off ground, crawl laterally 5m each direction)

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