Monday, August 26, 2019

CrossFit 417 – CrossFit

Warm Up A-1 (No Measure)

Warm Up A-1

1min of Pogos or Single unders

20 lateral jumps

10 arm circles fwd/bwd

10 Scap Pushups and Pullups

40s passive hang

10 *Dowel stick Over Unders (each direction)

10 Double DB Push Press + 30s OH HOld

10 Hollow Rocks

Metcon (AMRAP – Rounds and Reps)

16min AMRAP

40 Alt DB Power Snatches 55/35

40 Pullups

30 DB Burpee Deadlifts

30 C2B Pullups

20 Devils Press

20 Bar MU
Db Burpee Deadlifts – do a burpee with hands on dbs the deadlift the dbs

Scale C2B to Pullups and bar mu to jumping bar mu or jumping c2b

Metcon (Distance)

Bonus work

6 X 200m run :30 rest

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