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Nov 13

Issa WOD

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)


30min Cap
200 DU
50 DB SH 2 OH 35/25
50 DL 135/95
150 DU
40 Air squats
40 Hand release Push ups
100 DU
30 Front Squats 95/65
30 T2B
50 DU
20 Cal Row
20 Cal Bike

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