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
Back Squat (4 x 5 x 75% 1:15rest )
Metcon (Time)
2 Rounds
50 Wallballs 20/14-10/9′
30 T2B
20 Double DB Box Step Overs 55/35-24/20″