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
*Dowel over unders-place a dowel stick on the J hooks in a rack at groin level. laterally step over one leg at a time then laterally squat under =1
Clean (1 Clean Pull + 2 Cleans Every min x 8min )
Focus: Using the Bar to pull the body under faster
Metcon (Time)
For Time: (20min)
30 Cal Row
30 Alt DB Power Snatches 55/35
30 Abmat Situps
30 Cal Row
25 Alt DB P Snatches 55/35
30 Abmat Situps
30/22 Cal Row
20 Alt DB P Snatches 70/55
30 Abmat Situps
Metcon (Distance)
Bonus:
8min EMOM x 100m run