CrossFit 417 – SkinnyFit
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!
EMOM
Emom – 27 minutes
1. 20 air squats + 8 push ups
2. 8 deadlift + 6 shoulder to overhead 75 lbs
3. 8 box jumps + 20 sit ups
Example: 30 air squats + push ups 1st minute. DL and shoulder to overhead 2nd minute. Box jumps and sit ups 3rd minute. Air squats + push ups 4th minute. Etc.