«

»

Nov 13

Tuesday, Nov 14, 2017

CrossFit 417 - CrossFit


Warm-up G (No Measure)


Warm Up G
2min Bike or Row
50 Single Unders
80' Bear Crawl straight arms
10 Hollow Rocks
10 Supermans
10 x Scap Pushups
5 x 2 Pushup + 4 Alt Toe Taps
10 Hanging knee raises
10 x Band Peels
12 x Double DB or KB Deadlift
5 x each SA KB Hang Power Snatch
10 x Inline Lunge + Hamstring Stretch

Accumulate time in a squat while coach goes over workout.

Strength NFT (4 x )


4 Rounds
6 Single Arm DB Sh Press L
10 Kipping or arch to hollow
6 Single Arm DB Sh Press R
5-10 Strict Pullups or Ring Rows

Metcon (AMRAP - Rounds and Reps)


15min AMRAP
10 Bar MU
20 Box Jumps 24/20
30 Shoulder 2 OH 115/80
40 Pullups
30 Hang Power Snatches 115/80
20 Burpee Box Overs 24/20
10 Thrusters 115/80
Bar MU to Jumping MU or Reverse Burpee + jumping pullup
Pullups to kipping ring row

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>