37 Railroad, 41 Railroad – CrossFit Group
Warm-up
– 200m Run
– 250m Row
2: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Mobility
Mobility
– Calves
– Hip Flexors
– Front Rack
– Overhead
Weightlifting
A: Front Squat (10-10-10-10)
Rest: 3:00
Tempo: 20X1
Metcon
B: Metcon (AMRAP – Reps)
Ascending Ladder by 3’s – 12:00:
– OH Walking Lunges (45#/25#)
– Pushups
Note: 3, 6, 9, 12, 15, etc.