41 Railroad – CrossFit Group
Warm-up
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
– 2:00 Rower
– 1:00 Mountain Climbers
– 2:00 Jump Rope
– 1:00 Squat Thrust
PVC Pipe Warmup
– 10 Pass Throughs
– 10 Twists
– 10 Good Mornings
– 10 Pole Stretches
– 10 Overhead Squats
Weightlifting
A: Rear Leg Elevated Split Squat (8-8-8-8-8 @ 22X1)
Rear leg elevated split squat.
Rest: 30 seconds between legs
Score: Heaviest weight used for both legs
Metcon
B: Metcon (AMRAP – Reps)
EMOM – 12:00
– :45 Box Jumps w/ Step Down (20″/16″)
– :45 Pushups
– :45 Rest
C: Metcon (AMRAP – Reps)
EMOM – 12:00
– :45 Double Unders
– :45 Burpees
– :45 Rest