Thursday, Sept 5, 2019

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 (5 Rounds for time)

Every 5min x 25min

20/15 Cal Bike

6 Dball or SB Cleans

60′ Braced Carry (30′)

6 Dball or SB Cleans

rest remainder of 5min

Metcon (Weight)


5 x

9 overhand bb curl + Press

14 Banded tricep pressdown

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