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2014-09-02


41 Railroad – CrossFit Group

Warm-up

- 250m Row

then

Three Times:
- 5 Lunges (each)
- Piriformis Stretch (right)
- Piriformis Stretch (left)
- 5 Plank Lunges (each)
- 5 Plank Samsons (each)
- 5 Downward Dogs to Cobra Stretches

then

Squat Warmup
- 5 Back Squats with Barbell
- 5 Jumping Squats w/o Barbell
- 5 Back Squats with Barbell and Weight
- 5 Jumping Squats w/o Barbell

Weightlifting

A: Back Squat (10-8-6-4)

Rest: 3:00

Metcon

B: Metcon (Time)

For Time:
- 50m Farmers Walk (24kg/16kg)
- 15 Pushups
- 10 Ring Rows
- 50m Farmers Walk (24kg/16kg)
- 15 Pushups
- 10 Ring Rows
- 50m Farmers Walk (24kg/16kg)
- 15 Pushups
- 10 Ring Rows
- 50m Farmers Walk (24kg/16kg)
- 15 Pushups
- 10 Ring Rows