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!
Shoulder Press (4 x 5 x 75% 1:15 Rest )
on rest perform 5 strict Pullups
Deadlift (4 x 5 x 75% 1:15 rest)
Metcon (Weight)
16min EMOM
1. DB Bench Press x 12
2. T2B x 12
3. DU x 60
4. Row x 15/11cals