Wednesday, July 17, 2019

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!

Back Squat (4 x1x95% up to 3min rest )

Metcon (AMRAP – Rounds and Reps)

14 min AMRAP

30 Wallballs 20/14

30 C2B Pull-ups

30/20 Cal Row

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