19
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Strength Romanian Deadlifts (5 X 6) score your heaviest load Conditioning A: Metcon (AMRAP – Rounds and Reps) AMRAP 5 15/12 Cal Bike/Row/Ski 10 HRPU 8 KB Sumo De...

18
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 10 scorpions Monster walk Backward lunges Duck walk 10 leg swings Conditioning A: Metcon (AMRAP – Reps) Emom 10 Odd 10 Get-ups to bumper plates Even 15 a...

17
April
2019

Boot Camp Express

CrossFit 407 – Boot Camp Express View Public Whiteboard Strength Deadlift (5 X 8) Build each set Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 30 Single under 10 Kettlebell Swing 10 AB Mat sit up

17
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Core 4rds 10 Barbell Crunch 10 Split Stance Paloff Press (l/r) 30 Mountain Climbers 10 Hollow Rocks Accessory Work 4rds 20 Banded Good Mornings (45/35) 10 DB Single le...

16
April
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Gymnastics 10 mins of Pull up Practice: Tempo Swings, Kipping, Negatives, Hips to the bar Strength Back Squat (5 X 5 @ 75%) Conditioning Metcon (Time) 4RFT 400 Met...

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