CrossFit 417 – CrossFit
Warm-up G (No Measure)
Warm Up G
2min Bike or Row
50 Single Unders
80′ Bear Crawl straight arms
10 Hollow Rocks
10 Supermans
10 x Scap Pushups
5 x 2 Pushup + 4 Alt Toe Taps
10 Hanging knee raises
10 x Band Peels
12 x Double DB or KB Deadlift
5 x each SA KB Hang Power Snatch
10 x Inline Lunge + Hamstring Stretch
Accumulate time in a squat while coach goes over workout.
Metcon (Time)
For Total Time: (36min cap)
Buy In: 200m Double DB or KB farmers Carry 70/55
then
3Rounds
30 Pull-ups
20 Alt DB Power Snatch 70/55
10 DB or KB Box Step Overs 24/20
Then
400m Sandbag Hug Carry
Then
1Round
30 Pull-ups
20 Alt DB Power Snatches
10 DB or KB Box Step Overs
Then
200m Farmers Carry 70/55