41 Railroad – CrossFit Group
Warm-up
– 200 m Run
– 10 Inch Worms
– 10 Plank Lunges
– 5 Plank Samsons
– 5 Plank Squats
Mobility
– Couch Stretch (2:00 each leg)
Weightlifting
Five Rounds of A1 & A2 w/ 2:00 to 3:00 rest between rounds.
A1: Back Squat (6-6-6-6-6)
Heavy loads on all sets.
A2: Seated Barbell Press (6-6-6-6-6)
Clean barbell then sit on bench.
Finisher
Metcon (No Measure)
Four Rounds w/ Minimal Rest
B1. 10 Double KB Rows
B2. Max Hollow Hold
B3. 10 Double KB Step Ups (total)
B4. Max Superman Hold