Categories
Workouts

2014-12-16

41 Railroad – CrossFit Group

Warm-up

– 1:00 Jump Rope

Band Pulls

– 10 Front

– 10 Overhead

– 10 Behind

– 10 Pass Throughs

– 10 Presses

Four Rounds

– 3 Squat @ 5550

– 5 Seated Double KB Presses

– 20 Double Unders

Note: 5 seconds down, 5 second hold, 5 seconds up on squats

Weightlifting

A: Back Squat (10-10-10 w/ 2:00 Rest)

B: Metcon (Weight)

Four Rounds w/ 2:00 Rest

– 3 Press + 3 Push Press

Finisher

C: Metcon (No Measure)

Four Rounds

– ;45 Right Plank

– :45 Left Plank

– :30 Rest

Categories
Workouts

2014-12-16

41 Railroad, 37 Railroad – CrossFit Group