CrossFit 417 – CrossFit
Warm Up E (No Measure)
400m Run
20 Air squats
10 T-Pushups
10 Lying leg lifts
12 DB lateral raises
10 BB muscle snatch
10 Arch to Hollow from bar
20 Mountain Climbers
Shoulder Press (4 x 1 x 95% up to 3 min rest )
On rest perform 15 mini band side steps each direction and a 1 min straddle stretch
Metcon (2 Rounds for time)
:00-12:00 rest remainder if finished early
3 rounds
9 Double DB SH2OH 55/35
9 Burpee Box Jump Overs 24/20
60 DU
12:00-20:00
50 Barbell SH2OH 115/80
30 Lateral Burpees Over Bar