Tuesday, April 30, 2019

CrossFit 417 – CrossFit

Warm Up C (No Measure)

3min Row or Bike

6 Burpees to Bar + 5 sec hang each rep

5 DB Single Arm Push Press + 80′ OH Carry R-L

10-20 Uneven pushups

10 x Suitcase Situps

7 Strict Pullups

5 Inch Worm + 5 Sumo Inch worm

12 Cuban Press

10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)

10 Standing BTN Press

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

Shoulder Press (4 X 4 X 80% 90s rest )

Metcon (Time)

For Time

20-18-16-…2

Sh 2 OH 115/80

C2B

50 DU

Bonus: Metcon (Weight)

4x

40sec passive ring hang

12 single arm kB high pull

10-20 ghd situps

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