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!
AMRAP
12 minute AMRAP
24 KB Swings
12 burpee air squats
12 plank cross overs
200 meter run
Rest 2 minutes
12 minute AMRAP
24 Double KB RDLs
12 Push ups
6 plank to push up
200 meter row