CrossFit 417 – SkinnyFit
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!
Metcon
Buy in: 100 sit ups
5 rounds
400 meter row
12 burpees over rower
24 Kettlebells
24 KB lunges
12 ring dips
Buy out :100 sit ups