CrossFit 417 – CrossFit
Warm Up D (No Measure)
3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320′ Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press
Accumulate time in a Squat while coach goes over the Workout!
Deadlift (4 x 4 x 80% 90sec rest)
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Handstand P Ups must be strict! (No Kipping)
Scale: HSPU to Hand Release Pushups
Metcon (3 Rounds for time)
Bonus Work
3 x
50 Cal Row
1min rest