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 (Time)
For Time
1mile Run
100 DU
1 mile Row
100 DU
3 Mile Assault Bike
100 DU
Metcon (No Measure)
Bonus:
4 Rounds
15’ lateral banded quadrapped walk each direction
20 Hollow Rocks
6 lateral Box step ups
10 bent over lateral dB raises