WOD

Fox River Strength and Conditioning – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

1 minute front rack hold with hook grip

30 second banded tricep stretch each side

1 minute paleo chair

conditioning:

ski erg technique then in teams of 2 perform 40 calories for time

Weightlifting

Front Squat (5×3 )

3 second pause at the bottom of the squat (add weight from last 5×3 front squat)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 12

21 alternating kb cleans (55/35)

15 push jerk (95/65)

9 burpees over the bar

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

 

Download these now

You have Successfully Subscribed!