Railyard- D7

The Main Line CrossFit Ardmore – Rail Yard Fitness

Warm-up

Row vs. Plank

Partner up

200 m row while partner holds plank

switch

complete 3 rounds each- total of 600 m row

Metcon (AMRAP – Reps)

Workout
6 AMRAP

10 ring rows

10 weighted lunge

10 cal row

rest 1 min

6 AMRAP

10 bicep curl

10 jump rope

10 chest press w/ bridge

rest 1 min

6 AMRAP

10 barbell rows

10 squat jumps

10 press

rest 1 min

By | 2017-04-06T09:30:15-04:00 April 16th, 2017|Uncategorized|Comments Off on Railyard- D7