41 Railroad – CrossFit Group
Warm-up
– 1:00 Jump Rope
– 10 Plank Lunges (each)
– 10 Plank Samsons (each)
– 5 Plank Squats (each)
– 1:00 Jump Rope
Mobility
– Overhead Position
– Piriformis
Weightlifting
A: Overhead Squat (5-5-5)
Rest: 3:00
B: Metcon (AMRAP – Rounds)
EMOM – 12:00
– Odd: 10 BB Front Rack Lunge (135/85#)
– Even: 20 Double Under
RxPlus: Perform 2 Muscle ups after 20 Double Unders
C: Metcon (No Measure)
Four Rounds w/ 1:00 Rest
– :45 Wall Sit
– :30 Dip Support
– :15 Handstand Hold