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)
Bonus:
4 Rounds NFT
30s Hollow Hold
30s HS Hold or Pushup Plank
10 Diamond Pushups
20 Pails and Rails