CrossFit 417 – CrossFit
Warm Up C-1 (No Measure)
Row 20 sec hard 20 sec easy x 3min
10 Burpee + Lateral Step Over Rower
12 Arch to Hollow from Rings
30s HS Hold or Push Up Plank
10 Inline Lunge + Thoracic Reach + Ham Stretch
10 Broad Jumps
5 KB Squats + 15 sec hold x 3
8 each way Squatted KB Figure 8s
20 x Alternating Leg lowering pressing fingers into the ground
6 Jumping Pullup + 3 sec lowering
Deadlift (15min to find 1rm)
Metcon (Weight)
20min EMOM
1. 15/12 Cal Bike
2. 14 Alternating DB P Snatches 55/35
3. 12/10 Cal Erg or Runner
4. 160′ Farmers Carry 70/55