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′