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
Buy in: 100 air squats
4 rounds
25 kettlebell swings 35 lb
15 burpees
10 kettlebell squats 35 lb
One arm OH walk down and back length of gym
Buy out: 3 minute plank hold**
**time accumulated, rest as needed. Example: hold 30 sec plank, rest 10, and repeat 6 times