CrossFit 417 – CrossFit
Warm-up G (No Measure)
Warm Up G
2min Bike or Row
50 Single Unders
80′ Bear Crawl straight arms
10 Hollow Rocks
10 Supermans
10 x Scap Pushups
5 x 2 Pushup + 4 Alt Toe Taps
10 Hanging knee raises
10 x Band Peels
12 x Double DB or KB Deadlift
5 x each SA KB Hang Power Snatch
10 x Inline Lunge + Hamstring Stretch
Accumulate time in a squat while coach goes over workout.
Deadlift (4x1x95% up to 3min rest )
On rest perform 20 mini band side steps each direction
Metcon (Weight)
20min EMOM
1) 6 Power Snatch @65%
2) 6 Ring MU or Jumping Ring MU or Bar
3) 12/9 cal Bike
4 ) 6 SA DB Bench Press each arm
Metcon (Distance)
Bonus Work
3 x 600m run 90 sec rest