Thursday, May 16, 2019


There will be no Sports Performance until Tuesday the 22nd. Please direct any questions to

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!

Deadlift (4 x 2 x 90% up to 2:30 rest )

Metcon (Time)

4 Rounds 20min cap

20/15 Cal Bike or row

20 KB Swings 55/35

160′ Farmers Carry 70/55

10 DB or Reg Bench Press

Metcon (Weight)

Optional Bonus Work:

3 rounds

12 DB bicep curls

12 Banded tricep press downs

30s Supinated bar hang

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