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!
Skill 10min (10min coaches choice)
Drills to become better at Vertical Pulling(kipping, Hollow, Arch, Activation etc)
Metcon (Time)
3 Rounds
600m Run
21 KB Swings 70/55
7/5 Ring MU
scale: Bar MU, Jumping Bar, grounded ring transfers)