Categories
Workouts

2014-11-26

41 Railroad – CrossFit Group

Warm-up

– 2:00 Row

PVC Pipe Warmup

– 10 Pass Throughs

– 10 Twists

– 10 Good Mornings

– 10 Pole Stretches

– 10 Overhead Squats

1 to 5 Reps

– Situps

– Pushups

– Ball Slam (20#/10#)

Weightlifting

A: Metcon (Weight)

Four Rounds w/ 1:30 Rest

– 5 TnG Push Presses

– 1:00 Plank Hold

Metcon

B: Metcon (AMRAP – Rounds)

EMOM – 12:00

– Odd: 6 Box Jumps + 6 Ring Dips

– Even: 6 Toes to Bar + 6 Burpees

Finisher

C: Metcon (Time)

Seven Rounds For Time

– 3 TGU Right Arm (24kg/16kg)

– 3 TGU Left Arm (24kg/16kg)