CrossFit 417 – CrossFit
Warm Up B (No Measure)
400m Run
30 x Jumping Jacks
10 x Sumo inchworm + pushup
10 x Spine ringers
20 x Good mornings
20 x Arch to hollow on bar
160′ Single arm DB farmers carry L and R
12 Suitcase Deadlifts
15 x Single arm KB high pull R-L
9 x Strict T2B
6 x Burpee to full squat + jump and touch bar
Accumulate time in a Squat while coach goes over the Workout!
Shoulder Press (4 x 6 x 70% 1 min rest )
Metcon (AMRAP – Rounds and Reps)
15min AMRAP
5 Bar MU or Burpee Pullups
6 Strict HSPU or Double DB Press 60% of BW
50′ XD plate push 45/35
7 Reverse Burpees
Metcon (No Measure)
Bonus:
4 x 3 of each Low, Med, High ring swings
3 x 8 Strict Toes 2 Bar
3 x 5meters each direction shoulder walk(on all 4s put band around wrists, shoulders over wrists, hips over knees, knees off ground, crawl laterally 5m each direction)