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 5 x 75% 1:15 rest + 5 Chinese rows each side)
Metcon (AMRAP – Rounds and Reps)
14min AMRAP
3 Bar MU
9 KB Swings 70/55
6 Box Jumps 24/20 (step down)
12 Alt DB Power Snatches 55/35