41 Railroad – CrossFit Group
Warm-up
PVC Pipe Mobility
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Band Pulls
– 10 Front
– 10 Overhead
– 10 Behind the back
– 10 Passthroughs
Two Rounds:
– 200m Run
– 10 Downward Dog to Cobras
Skill
10:00 Rope Climb Practice
WOD
Metcon (Time)
Five Rounds For Time (15:00 Cap)
– 400m Run
– 2 Legless Rope Climbs