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!
Metcon (Weight)
10min Alt EMOM
Even: 6 Deadlifts @70%
ODD: 8 DB Bench Press or Ring Dips
Metcon (AMRAP – Rounds and Reps)
9min AMRAP
3 Ring MU
9 KB Sumo Deadlift High Pull 70/55
30 DU
scale MU: Bar MU or ring transitions or Jumping Bar MU