37 Railroad, 41 Railroad – CrossFit Group
Warm-up
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretchs
– 10 Overhead Squats
With a Partner
– 1 to 5 Six Count Burpees
– 1 to 5 Ring Rows
Mobility
Foam Roll
– Calves
– Quads
– Glutes
– IT Band
Note: 2 minutes on each section each leg.
WOD
Metcon (Time)
Descending Ladder:
– 100 to 10 Single Unders
– 10 to 1 Overhead Swings (32kg/24kg)
– 10 to 1 C2B Pullups
Reps
Single Unders: 100-90-80-70-60-50-40-30-20-10
Swings and Pullups: 10-9-8-7-6-5-4-3-2-1
Note: Only double unders if you are able to do 20 to 30 unbroken minimum.
RxPlus: Double unders