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!
Back Squat (4 x 2 x 90%)
Metcon (Time)
20min Time Cap
3-6-9-12-15-18-21-24-27-30
Kettle bell 53/35
Box Jump Overs 24/20
Wallballs 20/14