CrossFit 407

25 November 2019

CrossFit 407 – CrossFit

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Warm-up

Dynamic yoga (No Measure)

Run 400

Grab an Abmat

Scorpions x 10

Cat cow x 10

Hip circles x 10

Down dog to plank x 10

Monster Walk (length of gym) —

–Straight leg kick (up/back) + high knee lunge + spiderman lunge w/ open hip–

Strength

A: Bench Press (4 X 5)

Tempo (3210)

Superset w/ 5 Spilt Squats (l/r)

Metcon

B: Metcon (Time)

for time

1K Row

21-15-9

Deadlifts (60% of 1RM)

Wall Balls (20/14)
( 14 min cap )

ROM WOD

C: Rowvember (Distance)

26.2 Miles

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