41 Railroad – CrossFit Group
Warm-up
– 400m Run
– 25m Lunge
– 25m High Kicks
– 25m Inch Worm w/ 1 Pushup
Skill
12:00 – Handstands
– Wall Walk
– Kicking Into Handstand
– Hold Handstand for 30 seconds
– Strict Handstand Pushup
– Shoulder taps in handstand
Note: These are progressions. Perform them in order. Prove you can do one properly before moving to the next.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP – 7:00
– 6 HR Pushups
– 8 KB Swings (24kg/16kg)
– 12 SDLHP (24kg/16kg)
RxPlus:
AMRAP – 7:00
– 6 HSPU
– 8 KB Swings (32kg/24kg)
– 12 SDLHP (32kg/24kg)