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Jun 19

Tuesday, June 20, 2017

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

Overhead Squat (6 x 1 Snatch or P Snatch + 3 OH Squats)


90s rest btwn sets

Metcon (AMRAP - Rounds and Reps)


12 min AMRAP ascending by 3
3 OH Squat 95/65
3 Pullups
3 Toes Through Rings
(Scale-lying leg lifts)

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