Announcements
Get your Eat Fit Go orders in for delivery tomorrow.
There will no longer be 7am open gym.
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!
Metcon (Weight)
20min EMOM
1. Back Squat x 3 @85%
2. Abmat Situp x 20
3. DB Bench Press x 10
4. Cal Row 15/12
5. Ring Rows x 10