41 Railroad – CrossFit Group
Warm-up
– 250m Row
then
Three Times:
– 5 Lunges (each)
– Piriformis Stretch (right)
– Piriformis Stretch (left)
– 5 Plank Lunges (each)
– 5 Plank Samsons (each)
– 5 Downward Dogs to Cobra Stretches
then
Squat Warmup
– 5 Back Squats with Barbell
– 5 Jumping Squats w/o Barbell
– 5 Back Squats with Barbell and Weight
– 5 Jumping Squats w/o Barbell
Weightlifting
A: Back Squat (10-8-6-4)
Rest: 3:00
Metcon
B: Metcon (Time)
For Time:
– 50m Farmers Walk (24kg/16kg)
– 15 Pushups
– 10 Ring Rows
– 50m Farmers Walk (24kg/16kg)
– 15 Pushups
– 10 Ring Rows
– 50m Farmers Walk (24kg/16kg)
– 15 Pushups
– 10 Ring Rows
– 50m Farmers Walk (24kg/16kg)
– 15 Pushups
– 10 Ring Rows