Monday, May 13, 2019

CrossFit 417 – CrossFit

Warm Up A 10min to complete (No Measure)

160′ side slide L and R

20 x Pogos

20x mini band side steps (each direction)

160′ Single arm oh walk

45′ Power skips down 45′ back

45′ Back ward crab walk

60s KB front rack hold every 10s stand up

15 KB Swings

8 Strict t2b or knee raises

10 x Clapping Pushups or reg

60s passive ring hang with weight

Accumulate time in a Squat while coach goes over the Workout!

Back Squat (4 x 2 x 90% up to 2:30 rest )

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

200/190m Row

12 Wallball Hug 20/14 Box Step Overs 20″

6 Burpee Pullups

Metcon (Weight)

Optional Bonus Work:


40 Single Arm KB High Pulls each arm

40 Barbell or Dowel Stick Sotts Press

4min of Passive Hangs

break all this up however

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