Tuesday, May 14, 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!

Shoulder Press (4 x 2 x 90% up to 2: 30 rest )

Metcon (Time)

For Time: 30min cap

1600m Run

25 Push Press 75/55

50 Box Jump Overs 24/20

25 SH 2 OH 115/80

1600m Run

Metcon (No Measure)

Optional Bonus Work:

2min on each with band

in line lunge

lateral inline lunge + elbow on ground

ankle stretch

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