Announcements
There will be NO Childcare Tue 27th at SkinnyFit. Sorry for the inconvenience
CrossFit 417 – CrossFit
Warm-up G (No Measure)
Warm Up G
2min Bike or Row
50 Single Unders
80′ Bear Crawl straight arms
10 Hollow Rocks
10 Supermans
10 x Scap Pushups
5 x 2 Pushup + 4 Alt Toe Taps
10 Hanging knee raises
10 x Band Peels
12 x Double DB or KB Deadlift
5 x each SA KB Hang Power Snatch
10 x Inline Lunge + Hamstring Stretch
Accumulate time in a squat while coach goes over workout.
Metcon (Time)
26min Cap
8min EMOM
2 Power Clean & Jerks 60%
+
4 DB Power Cleans 55/35
then straight into
100 Air Squats
80 Pullups
60 HRPU
40 Box Step up and Overs
20 Bar MU or Burpee Pullups
Masters 45/30