Tuesday, June 18, 2019

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!

Skill 10min (10min coaches choice)

Drills to become better at Vertical Pulling(kipping, Hollow, Arch, Activation etc)

Metcon (Time)

3 Rounds

600m Run

21 KB Swings 70/55

7/5 Ring MU

scale: Bar MU, Jumping Bar, grounded ring transfers)

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