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2014-11-21


41 Railroad – CrossFit Group

Warm-up

PVC Pipe Warmup

- 10 Pass Throughs

- 10 Twists

- 10 Good Mornings

- 10 Pole Stretches

- 10 Overhead Squats

- 2:00 Rower

- 1:00 Mountain Climbers

- 2:00 Jump Rope

- 1:00 Squat Thrust

PVC Pipe Warmup

- 10 Pass Throughs

- 10 Twists

- 10 Good Mornings

- 10 Pole Stretches

- 10 Overhead Squats

Weightlifting

A: Rear Leg Elevated Split Squat (8-8-8-8-8 @ 22X1)

Rear leg elevated split squat.
Rest: 30 seconds between legs

Score: Heaviest weight used for both legs

Metcon

B: Metcon (AMRAP – Reps)

EMOM – 12:00

- :45 Box Jumps w/ Step Down (20″/16″)

- :45 Pushups

- :45 Rest

C: Metcon (AMRAP – Reps)

EMOM – 12:00

- :45 Double Unders

- :45 Burpees

- :45 Rest