CrossFit 417 – CrossFit
Warm Up A-1 (No Measure)
Warm Up A-1
1min of Pogos or Single unders
20 lateral jumps
10 arm circles fwd/bwd
10 Scap Pushups and Pullups
40s passive hang
10 *Dowel stick Over Unders (each direction)
10 Double DB Push Press + 30s OH HOld
10 Hollow Rocks
Shoulder Press (4 x 5 x 75% + 5 Strict Pullups 1:15 Rest)
Metcon (Time)
For Time: (30min Cap)
Buy In: 1000/850m Row
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21-15-9-6-3
Burpee Pullups
Double DB Shoulder 2 OH 55/35
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Buy Out: 1000/850m Row