«

»

Nov 08

Thursday November 9th

CrossFit 417 - Endurance


Warm-up


5 min row/bike (do both)
Side lunge stretch
Inline lunge hamstring stretch
10 band pass through
10 inchworm + 2 pushup
10 spine ringers
10 sit and reach

Base Conditoning


8 rounds
30 sec max effort rowing
1 min rest

EMOM


5 min
10 TTB/TTR

WOD


6 min AMRAP
10 wallballs 20/14
5 burpees

1 min rest

6 min AMRAP
10 goblet squats 55/35
5 pushups

1 min rest

6 min AMRAP
10 OH lunges 45/25
5 pullups

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Your email address will not be published.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>