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!
Back Squat (4 x 5 x 75%)
Metcon (AMRAP – Rounds and Reps)
20min AMRAP
100m Run
10 Pull-ups
15 Pushups
20 Air Squats
Metcon (No Measure)
Bonus:
1 min on each
Banded hip stretch pigeon
Banded hip stretch lateral lunge
Banded ankle stretch