CrossFit 417 – CrossFit
Warm-up G (No Measure)
Warm Up G
2min Bike or Row
50 Single Unders
80′ Bear Crawl straight arms
10 Hollow Rocks
10 Supermans
10 x Scap Pushups
5 x 2 Pushup + 4 Alt Toe Taps
10 Hanging knee raises
10 x Band Peels
12 x Double DB or KB Deadlift
5 x each SA KB Hang Power Snatch
10 x Inline Lunge + Hamstring Stretch
Accumulate time in a squat while coach goes over workout.
Metcon (Time)
21-15-9
Cal Row
KB Swings 55/35
Box Jumps 24/20
rest 4min
15-12-9
Front Squats 115/75
Sh 2 OH 115/75
rest 2min
9-6-3
Hang Power Snatch 115/75
Toe 2 Bar