Categories
Workouts

2014-11-25

41 Railroad – CrossFit Group

Warm-up

– 400m Run

– 10 Plank Lunges (each)

– 5 Plank Samsons (each)

2x: Warmup #2 (No Measure)

– 5 Lunges (each)

– 10 Situps

– 15 Kettlebell Swings

Weightlifting

Rest: 2:00

A1: Back Squat (8-8-8-8)

A2: Metcon (No Measure)

8-8-8-8 Pullup Negatives
Note: Five second negative

Metcon

B: Metcon (Time)

Three Rounds w/ 2:00 Rest

– 75m Overhead Walking lunge (45#/25#)

– 30 Unbroken Russian KB Swings (32kg/24kg)

Finisher

C: Metcon (AMRAP – Rounds and Reps)

2 x AMRAP – 3:00 w/ 1:00 Rest

– 6 KB Rows (each arm)

– 6 Ball Slams (40#/20#)