18
August
2018

Crossfit407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 4rds of 20/10 Jumping Jacks Front Lunge w/Toe touch Leg Lift Butt Lift Strength Back Squat (4 X 5 Tempo (3210123) Keep building… Metcon Metcon (AMRAP...

17
August
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon A: Metcon (AMRAP – Reps) Every 2 mins X 10 10 Cal Row 10 Push Press ( 95/65 ) 5:00 to clean up bars and prep for metcon B: Metcon (AMRAP – Reps) Eve...

16
August
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (Time) 10,9,8,7,…..1 Bench Press (135/75) 1,2,3,4,5…..10 Power Cleans (135/95) Endurance Metcon (Time) 10 RFT 300 Meter row :45 seconds...

15
August
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning 75 Good Mornings (45/35) 75 Glute Bridge (45/35) Metcon Metcon (Time) 4RFT 10 Wall Balls (20/14) 15 Muscle Snatches (45/35) 20 AbMat Sit ups ROM WOD

15
August
2018

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Strength Back Squat (Tempo 3 X 6 (3210) Metcon Metcon (AMRAP – Rounds and Reps) Every 2:15 min X 10 7 Cal row 7 Push Press

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