Tuesday, March 27, 2018

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

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