Announcements
There will be no Sports Performance until Tuesday the 22nd. Please direct any questions to jared@crossfit417.com
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!
Metcon (AMRAP – Rounds and Reps)
22min AMRAP
800m Run
40 Burpee Pullups
40 T2B
40 Alternating DB Power Snatch 55/35