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Nov 01

Thursday, Nov 2, 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!

Metcon (No Measure)


25min cap
10 x
10 Ring Rows
10 Weighted Pushups

1 x
20 bent over barbell row
20 db bench press

Metcon (Time)


14min cap
2000/1600m Row
75/50 cal bike

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