Thursday, Jan 4, 2018

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!

Superset (6 x )

6 rounds

8-12 Bench press can use bb or dbs

8-12 Single Arm KB Rows

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

15 Burpees

20 Abmat Sit-ups

25 Air Squats

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