CrossFit 407

08 October 2019


CrossFit 407 – CrossFit

View Public Whiteboard

Warm-Up

Mobility warm up 3 (No Measure)

With a PVC pipe

10 dislocates

10 reverse dislocates

10 side to sides

10 rack stretch

10 around the world (each way)

10 torso rotations (BNK)

10 behind the neck press

10 sots press

10 lunges w/twist

10 overhead squat against wall

Strength

Back Squat (6 X 2 every 1:30)

3 sec descent & 3 sec pause in bottom

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 Push Ups

30 Cal row/Ski/AD bike

100 Overhead Squat ( 45/35 )

20 Double unders/40 Single unders

20 Push ups

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