21
May
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Accessory Work 3X 10 Deadbugs 20 Single leg Glute bridge 10 Sumo Good Mornings 10 Barbell Reverse Curl 5 Tempo Chin up (3 sec) Conditioning Metcon (AMRAP – Round...

20
May
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Back Squat (5 X 5 Tempo (3210) W/50 Weighted flutter kicks Metcon Metcon (AMRAP – Reps) EMOM 16 1st min – 100 Meter run 2nd min – 4 Cleans (...

18
May
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon Metcon (Time) Partner Wod 4rds 100 Meter Run 6 Hang Power Snatch ( 95/65 ) 6 Box Jumps ( 24/20 ) then 3rds 8 Wall Balls ( 20/14 ) 8 Burpees to 6′ Target 2...

17
May
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (AMRAP – Reps) “Power Hour” Partner WOD 00-10 1 Mile run 10-20 150 Cal Bike 20-30 1 Mile run 30-40 2K Row 40-50- 1 Mile run 50-60...

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