CrossFit 417 – CrossFit
Warm Up B-1 (No Measure)
400m Run
200m *Slam Ball Throw
10 Cossack squats
5 Inch Worm + 2 Pushups
10 Spine Ringers
10 Situp and Reach + Nerve Floss
* slam ball throw-use different techniques ex: side throw (L-R), chest pass,
reverse oh throw.
Deadlift (4 x 6 x 70% Perform on the Minute )
Metcon (Time)
For Time: (20min Cap)
800m Run
15 Bar MU
30 C2B Pullups
45 Pullups
90 KB Swings 55/35
800m Run
Metcon (Calories)
Bonus:
10 min Bike Flush practice deep breathing