Wednesday, June 5, 2019

CrossFit 417 – CrossFit

Warm Up B (No Measure)

400m Run

30 x Jumping Jacks

10 x Sumo inchworm + pushup

10 x Spine ringers

20 x Good mornings

20 x Arch to hollow on bar

160′ Single arm DB farmers carry L and R

12 Suitcase Deadlifts

15 x Single arm KB high pull R-L

9 x Strict T2B

6 x Burpee to full squat + jump and touch bar

Accumulate time in a Squat while coach goes over the Workout!

Metcon (AMRAP – Rounds and Reps)

30min AMRAP

800m Run

800m Row

25 Burpee 2 Bar H/L

Metcon (No Measure)

Bonus Work

2min Inline lunge stretch + band

2min lateral inline lunge stretch + band

2min ankle dorsiflexion + band

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