27
November
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Core AMRAP 5 20 Double unders/40 Single unders :20 sec Hollow Hold 10 Dragon Flags :20 sec Plank Accessory Work 3 sets 10 Single arm DB Bench Press(l/r) (in glute brid...

26
November
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Hip & Shoulder Mobility + Foam Roll Couch Sit ( 1min ) Piegon ( 1min ) Roll out Mid-Back & Quads each ( 1min ) Warm-up AMRAP 6 10 Double Unders or ( 20 singl...

24
November
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) “Partner Chief” AMRAP 5 3 Power Clean (135/95) 6 Push ups 9 Air Squats 5x 1 min rest after each rd*One person...

23
November
2018

CrossFit 407

CrossFit 407 – CrossFit View Public Whiteboard Conditioning Metcon (Time) 2 RFT 800 Meter run 10 Burpees 20 KB Swings (53/35) 10 Goblet Squat 20 OH Plate Walking Lunge (45/25) 800 Meter run 10 OH Plate Walking Lung...

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