Thursday, Feb 8, 2018


**Bring A Friend February-get a 417 shirt when you bring a friend Saturdays or for SkinnyFit
**Sign up for the CrossFit Open-it’s for everyone and join us during Friday Night Lights Feb 22-March 26

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!

For Gains (50s )

Accumulate NFT

50 DB Bench Press

50 Pendley Rows

50 Curls

50 Renegade Pushups

Metcon (AMRAP – Rounds)

Death by 90′ Run

EMOM run 90′ every min add 1 run

You may also like

Leave a Comment