41 Railroad – CrossFit Group
Warm-up
– 100 Single Unders
– 25m High Kicks
– 25m Walking Lunges
– 1:00 Piriformis Stretch (right)
– 1:00 Piriformis Stretch (left)
– 25m Duck Walk
– 25m Burpee Broad Jumps
– 100 Singles
Weightlifting
A: Back Squat (5, 5, 3, 3)
B: Seated Barbell Press (4 Sets of 5 + 1 for max reps)
C: Metcon (Weight)
Four Rounds w/ 1:00 Rest
– 10 Double KB Rows
– 3 x Max Efforts Superman holds w/ :20 rest in between efforts
Finisher
D: Metcon (No Measure)
Accumulate 3:00 of Wall Sit
Note: Top of thighs parallel to floor.