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 (AMRAP – Rounds and Reps)
32 min AMRAP
500m row
12 Burpee pull ups
24 abmat sit ups
36 DU
24 Air Squats
12 Hand release Push ups
6 down and back runs