CrossFit 417 – CrossFit
Warm Up C-1 (No Measure)
Row 20 sec hard 20 sec easy x 3min
10 Burpee + Lateral Step Over Rower
12 Arch to Hollow from Rings
30s HS Hold or Push Up Plank
10 Inline Lunge + Thoracic Reach + Ham Stretch
10 Broad Jumps
5 KB Squats + 15 sec hold x 3
8 each way Squatted KB Figure 8s
20 x Alternating Leg lowering pressing fingers into the ground
6 Jumping Pullup + 3 sec lowering
Shoulder Press (4 x 6 x 70% 1min rest )
Metcon (Weight)
16min EMOM
1. 200m RUN
2. 6 Power Snatches
3. 8 Bar Face Burpees
4. 80′ Heavy Farmers Carry (40′-40′)
Metcon (Weight)
Bonus:
9min EMOM
50′ BB Front Rack Carry
Start Every min with a Power Clean