Wednesday, Nov 20, 2019


Attention members. Just a reminder that if you are sick or feeling sick please do not come to the gym until symptoms clear up. It spreads like wild fire in this setting.
Thank you from,
Every Person at the Gym

CrossFit 417 – CrossFit

Warm Up C-1 (No Measure)

Row 20 sec hard 20 sec easy x 3min

10 Burpee + Lateral Step Over Rower

12 Arch to Hollow from Rings

30s HS Hold or Push Up Plank

10 Inline Lunge + Thoracic Reach + Ham Stretch

10 Broad Jumps

5 KB Squats + 15 sec hold x 3

8 each way Squatted KB Figure 8s

20 x Alternating Leg lowering pressing fingers into the ground

6 Jumping Pullup + 3 sec lowering

Deadlift (4 x 3 x 85% 2min rest 30s max pushups on rest)

Metcon (5 Rounds for time)

Every 5min x 5 complete the following then rest remaining time.

For Time:

15 Double KB SDHP 55/35

50 DU


50’Plate OH Lunges 45/35

*If unable to finish inside the 5min. Lighten the weight or drop the reps. The goal is to get a great workout while doing sprint intervals.

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