WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

5 double unders

10 meter inch worm

10 double unders

20 meter bear crawl

15 double unders

30 seconds worlds greatest stretch per side

Conditioning:

Push jerk practice

Weightlifting

Push Jerk (5×3 working at the same weight )

Metcon

Metcon (Time)

21-15-9-6

Chest to bar pull ups

Alternating Kb overhead squats (35/18

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