41 Railroad – CrossFit Group
Warm-up
PVC Pipe Warmup:
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Two Rounds:
– 200m Run
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
Weightlifting
A: Back Squat (8-8-8-8)
Rest: 3:00 between rounds.
Note: During rest period work on thoracic extension and overhead position. Foam roll upper back and lats. Lacrosse ball around shoulder blade.
B: Metcon (Time)
Four Rounds:
– 10 Overhead Walking Lunge (45#/25#)
Note: Each leg.
C: Metcon (Time)
Three Rounds:
– Max Unbroken Pushups
Tempo: 20X1 (No pause at the bottom and only 1 second pause at the top)
Finisher
D: Metcon (No Measure)
Four Rounds:
– :30 Plank Left
– :30 Plank Right