Oct 16

Tuesday, October 17, 2017

CrossFit 417 - CrossFit

Warm Up D (No Measure)

3 x 20y Fwd/bwd run
3 x Down back side shuffle
1 Min KB squat hold
5 x each Full Squat thoracic reach
10 x Situp + reach past toes nerve floss
1min Double oh DB hold
320' Double KB front rack walk
12 x KB Goblet Squat
12 x DB or KB Suitcase Deadlift
12 x Double KB strict press

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

Overhead Squat (5 x 5 rest 90s )

Metcon (AMRAP - Rounds and Reps)

20 min AMRAP
6 OH Squats 135/95
6 Bar Face Burpees
50 Yard Shuttle (by ten yards)

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