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:
Accumulate
40 Single Arm KB High Pulls each arm
40 Barbell or Dowel Stick Sotts Press
4min of Passive Hangs
break all this up however