CrossFit 407

06 April 2019

CrossFit 407 – CrossFit

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Warm-Up

Track style w/ shoulders (No Measure)

30 Jacks

10 Lunge to hip stretch

10 Quad stretch

10 Straight leg Dyno

High knees

Butt kickers

Carioca

Side shuffle

10 Kang Squats

10 scap pull ups

10 pull ups / Negative Pull (3sec)

10 scap push

Strength

Back Squat (5 X 5 Tempo (3212)

Increase each set

Conditioning

Metcon (AMRAP – Rounds and Reps)

Every 4mins for 32 mins

200 Meter Run

6 Burpees

8 RKBS (70/53)

12 Wall Balls ( 20/14 )

ROM WOD

6457 Hazeltine National Dr. #165, Orlando, FL 32822 -- (407) 730-3574