Thursday, Dec 28, 2017

CrossFit 417 – CrossFit

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!

Snatch (7min EMOM 1 P + 1 Full Snatch)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15 Power Snatches 75/55


15 Wallballs 20/14

15 Abmat Situps

You may also like

Leave a Comment