Tuesday, Dec 18, 2018

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!

Skills and Drills (8-10min )

take 8-10min to work on Kipping or Butterfly with coach

Metcon (AMRAP – Rounds and Reps)

22min AMRAP

30/20 Cal Row

20 Burpees 2 bar H/L

30 Alt DB Power Snatches 55/35

20 C2B Pullups

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