Saturday, Oct 26, 2019

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)

with a partner complete

100 Cal Row (one hangs from bar while other rows-switch as needed)

50 Sync T2B or Abmat situps

5 Deadlifts 225/155

50 Cal Row (one hold top of deadlift while one rows-5 deadlifts every switch)-cannot row until deadlifts are done and partner is holding at top)

60 Sync Wallballs 20/14-10/9′

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