Monday, March 12, 2018

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!

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

12 Burpees

24 Alternating Box Step ups (20″) holding Wallball 20/14

*12 Seated Wallball shots 20/14

24 Cal Row
*for the seated wallball shots standing against the wall put a mark at eye level then sit down and throw ball to mark.

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