17
February
2018

Open Gym

CrossFit 407 – CrossFit View Public Whiteboard A: 15 min amrap (AMRAP – Rounds and Reps) 25 meter lunge 10 air squats 25 meter bear crawl 10 burpees B: 1000m Row (Time) Max Effort 1000m Row

16
February
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up Track warm up (No Measure) 30 Jacks Lunge to hip stretch Quad stretch Straight leg dynos High knees Butt kickers Carioca Lateral shuffle 10m suicides Strength...

15
February
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 5 rounds 20 Double unders 30 sec Wall Sit Core 4X 40 Flutter kicks 10 Leg Lifts 10 Toe Touch 10 Ab MAt Sit ups Strength Single Arm Dumbell Press (5 X 5 Superse...

14
February
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 3rds 100 Meter run 25′ Bear Crawl 25′ Duck Walk 10 Walking Lunges 20 Med-Ball Russian Twist Strength 4rds 10 DB Standing Row (L/R) Superset w/ 10 B...

14
February
2018

Young Warriors

CrossFit 407 – Young Warriors Metcon (Time) Conditioning 8 Rounds 50 Meter Sprints :30 Rest “Nick” 12 Rounds of: 10 DB hang squat cleans 6 push ups on dumbbells Core Musical Wall Ball Plank/ Russian Twists/ Sit ups

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