41 Railroad – CrossFit Group
Warm-up
PVC Pipe Warmup
– 10 pass throughs
– 10 good mornings
– 10 twists
– 10 pole stretches
– 10 overhead squats
– 10.10.10 Full Body Planks
– 200m Row
2x: Warmup #2 (No Measure)
– 5 Lunges (each)
– 10 Situps
– 15 Kettlebell Swings
Weightlifting
A: Deadlift (5-5-5-5)
Rest: 3:00
Note: Unbroken
Metcon
B: Metcon (AMRAP – Reps)
EMOM – 21:00
– 1st: 200m Run
– 2nd: Squat Thrusts
– 3rd: Walk
RxPlus: Muscle Ups instead of Squat Thrusts