Rise of the machines!

CrossFit 417 – Endurance

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.

Metcon (Time)

For Time:

300cal Total

*We will use the bike, rower, and ski erg. Rotate every min on the minute when your turn to rotate comes. This will be adjusted depending on how many athletes we have in class.

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