37 Railroad, 41 Railroad – CrossFit Group
Warm-up
– 300m Row
PVC Pipe Warmup
– 10 Pass throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
Five Rounds w/ 2:00 Rest
A1: Bench Press (4-4-4-4-4)
A2: Single KB Row (8-8-8-8-8)
8 reps each arm. Prop your off hand and knee on bench.
Metcon
B: Metcon (Time)
Six Rounds for Time:
– 30 Double Unders
– 20 Walking Lunges (total)