Wednesday, Nov 27, 2019

Announcements

Thanksgiving Week Schedule:
Wednesday no 4pm-5pm-6pm classes
Thursday Closed
Friday 9-11 Open Gym – Workout provided
Sat 9-12 Open Gym – Workout provided

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

Back Squat (4 x 2 x 90% 2m rest + 10 pails/rails)

Shoulder Press (4 x 2 x 90% 2:30 rest on rest seated band row x12)

Metcon (Time)

15min AMRAP

10 Sh. 2 OH 135/95

15 Box Jumps 24/20

20 ABmat Situps

25 Air Squats

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