Monday, May 20, 2019


There will be no Sports Performance until Tuesday the 22nd. Please direct any questions to

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

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