Wednesday, April 17, 2019

CrossFit 417 – CrossFit

Warm Up C (No Measure)

3min Row or Bike

6 Burpees to Bar + 5 sec hang each rep

5 DB Single Arm Push Press + 80′ OH Carry R-L

10-20 Uneven pushups

10 x Suitcase Situps

7 Strict Pullups

5 Inch Worm + 5 Sumo Inch worm

12 Cuban Press

10 Lying Straight leg side to sides (flat on back arms out to the sides take straight legs to left hand then rotate to right)

10 Standing BTN Press

Accumulate time in a Squat while coach goes over the Workout!

Back Squat (4 x 6 x 70% 1min rest)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

30 Wallballs 20/14

20 Cal Row

30 Wallballs

20 Cal Bike

30 Wallballs

300m Run

Metcon (No Measure)


4 Rounds NFT

30s Hollow Hold

30s HS Hold or Pushup Plank

10 Diamond Pushups

20 Pails and Rails

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