Thursday, August 9, 2018

CrossFit 417 – CrossFit

Warm Up B (No Measure)

400m Run

30 x Jumping Jacks

10 x Sumo inchworm + pushup

10 x Spine ringers

20 x Good mornings

20 x Arch to hollow on bar

160′ Single arm DB farmers carry L and R

12 Suitcase Deadlifts

15 x Single arm KB high pull R-L

9 x Strict T2B

6 x Burpee to full squat + jump and touch bar

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

Super set (5×5)

5 rounds

5 DB shoulder press (each arm)

5 Deadlifts 75%

90sec rest

Metcon (Time)

3 x 1000m row

On 4min rest perform the following then rest remainder

30 perfect air squats

30sec ring hang

20sec push-up plank or hs hold

20 leg lifts

Record time of row only

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