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)
Bonus
5 x
9 overhand bb curl + Press
14 Banded tricep pressdown