Tuesday, May 7, 2019

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!

Deadlift (4 x 3 x 85%)

Metcon (Time)

3 rounds

400m Run

21 KB Swings 55/35

100 DU

Metcon (AMRAP – Reps)

Bonus Work:

Every 9min x 2

Run 1mile with remainder of 9min AMRAP Pushups

You may also like

Leave a Comment