Tuesday, March 13, 2018

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!

Metcon (No Measure)

10min ALT EMOM

Even: 6 Strict Press from ground

ODD: 5-15 Pull-ups work on butterfly or kipping can do C2B also

Metcon (Time)


Sh 2 OH 155/105

Bar Face Burpees

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