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 (4 x 4 x 80% super set with shoulder press OT2min)
Shoulder Press (4 x 4 x 80% )
Metcon (Time)
21-15-9
Double KB Deadlifts 70/55
Box Jumps 24/20
Barbell Pushups x 2