Announcements
**Bring A Friend February-get a 417 shirt when you bring a friend Saturdays or for SkinnyFit
**Sign up for the CrossFit Open-it’s for everyone and join us during Friday Night Lights Feb 22-March 26
CrossFit 417 – SkinnyFit
Metcon
Buy in: 800 meter run (row if raining)
27, 21, 15, 9
Overhead Squat 55 lbs (scale: front squat)
Kettlebell swings 35 lbs
Shoulder to Overhead 55 lbs
DB sit ups 15 lb *one db held to chest
Accessory (20 mins)
Plank series – 3 Rounds 20 sec work; 10 rest
Rocking plank
Side plank arm twist
Walking plank
Side plank with hip touch
Barbell roll outs
Supermans