Tuesday, July 16, 2019

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

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