WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

30 second pec smash per side

1 min chest opener

20 supermans

Conditioning:

Amrap 3

5 push ups

10 sit ups

15 squats

Weightlifting

Bench Press (5×3 with pause at bottom)

Metcon

Metcon (AMRAP – Rounds and Reps)

With 8 minutes on the clock

1000 meter row

Then

Amrap in remaining time

10 wall balls (20/14)

20 kb swings (55/35)

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