Wednesday, July 10, 2019

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.

Snatch (1 Power Snatch + 1 Snatch Every 30s x 8min )

Metcon (Time)

For Time:

30 Thrusters 75/55

30 Pullups

20 Thrusters 95/65

20 C2B Pullups

10 Thrusters 115/80

10 Bar MU

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