Tuesday, June 4, 2019

CrossFit 417 – CrossFit

Warm Up D (No Measure)

3 x 20y Fwd/bwd run

3 x Down back side shuffle

1 Min KB squat hold

5 x each Full Squat thoracic reach

10 x Situp + reach past toes nerve floss

1min Double oh DB hold

320′ Double KB front rack walk

12 x KB Goblet Squat

12 x DB or KB Suitcase Deadlift

12 x Double KB strict press

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

Back Squat (15min to find 1rm )

Metcon (Time)

For Time:

40 Wallballs 20/14

20 C2B Pullups

30 Wallballs

15 C2B Pullups

20 Wallballs

10 C2B

Metcon (Weight)

Bonus Work

Every 90s x 5

90′ Walking lunge can use weight

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