37 Railroad, 41 Railroad – CrossFit Group
Warm-up
– 1:00 Jump Rope
– 1:00 Rower
– 10 Plank Lunges
– 10 Plank Samsons
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
A: Rear Leg Elevated Split Squat (8RM – 10:00)
Rear leg elevated split squat.
Tempo: 3010
Test
B1: Side Plank – Left (Max Hold)
Side plank on the left side.
B2: Side Plank – Right (Max Hold)
Side plank on the right side.
Finisher
C: Calorie Test #1 (Calories)
For Calories:
– 1:00 Rower
– 3:00 Rest
– 1:00 Rower
RxPlus: AirDyne