Announcements
There will be no Sports Performance until Tuesday the 22nd. Please direct any questions to jared@crossfit417.com
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