CrossFit 417 – SkinnyFit

Warm Up C (No Measure)

3min Row or Bike

6 Burpees to Bar + 5 sec hang each rep

5 DB Single Arm Push Press + 80′ OH Carry R-L

10-20 Uneven pushups

10 x Suitcase Situps

7 Strict Pullups

5 Inch Worm + 5 Sumo Inch worm

12 Cuban Press

10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)

10 Standing BTN Press

Accumulate time in a Squat while coach goes over the Workout!

Metcon (No Measure)

10 Min EMOM:

Odd: 10 Push Press 65 lbs

Even: 175 m row

10 Min EMOM:

Odd: 10 Pullups

Even: 20 Suitcase Situps

10 Min EMOM:

Odd: 10 Front Squats 65 lbs

Even: 10 cal bike

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