03
December
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 4RDS 100 Meter row 5 HRPU Strength Superset A + B A: Strict pull-ups (4rds Max Rep each rd) Combine Score B: Romanian Deadlifts (5 X 5 X 5 X 5) 40%-50%...

30
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon (Time) 200 Meter run 100′ Walking lunges 200 Meter run 30 KB Swings(53/35) 200 Meter run 30 Toes to Bar 200 Meter run 30 Burpees 200 Meter run 30 Deadlift...

27
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-up 100 DUs/200 SUs Metcon Metcon (Time) 1000 Meter run/row/ski erg then.. 21-15-9 OH Plate Lunge ( 45/25 ) Burpees Sit ups then.. 15-12-9 Box Jumps (24/20) Push u...

26
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Warm-Up 400 m run 20 up n overs pvc 10 around the worlds 10 split jerks Weightlifting Split Jerk (1rm) 10 mins to find Split Jerk (3×5 @65) Another 10 mins to fin...

25
November
2019

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard 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) —...

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