Tuesday, July 30, 2019

CrossFit 417 – CrossFit

Warm Up B-1 (No Measure)

400m Run

200m *Slam Ball Throw

10 Cossack squats

5 Inch Worm + 2 Pushups

10 Spine Ringers

10 Situp and Reach + Nerve Floss
* slam ball throw-use different techniques ex: side throw (L-R), chest pass,

reverse oh throw.

Deadlift (4 x 6 x 70% Perform on the Minute )

Metcon (Time)

For Time: (20min Cap)

800m Run

15 Bar MU

30 C2B Pullups

45 Pullups

90 KB Swings 55/35

800m Run

Metcon (Calories)

Bonus:

10 min Bike Flush practice deep breathing

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