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