Announcements
2 events this week:
Friday-Last Friday Night Lights and pizza party 6-8pm
Saturday-10am Basketball Tips Tournament: all money raised will go to the Humphries, $40 a team (2 person teams), so grab a friend and come help out. Donations welcome too.
CrossFit 417 – SkinnyFit
Warm Up D (No Measure)
3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press
Accumulate time in a Squat while coach goes over the Workout!
Metcon
400 meter run
21 overhead squats 65 lbs
9 toes to bar
400 meter run
15 overhead squats
15 toes to bar
400 meter run
9 overhead squats
21 toes to bar
400 meter run
Scale A: OH squat 35 lbs, knees to elbows
Scale B: OH squat 15 lb bar, knees to armpits
Scale C: Front squat 65 lbs, hanging knee raises, run 200 meters
Accessory (20 mins)
3 Rounds
1 minute accumulated plank (weight if desired)
20 side v-ups, each side
10 side dumbbell extensions, each side