COSSFIT MONDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MINUTE PALEO CHAIR

1 MINUTE PIGEON POSE EACH SIDE

10 SQUAT THERAPY

CONDITIONING:

3 ROUNDS

30 SECOND PLANK

30 SECOND HOLLOW HOLD

30 SECOND SUPERMAN HOLD

Weightlifting

Back Squat (EVERY 90 SECONDS FOR 9 MINUTES 3@80-85% OF 1 RM)

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

300 METER RUN

20 WEIGHED SIT UPS (45/25)

10 GROUND TO OVERHEAD (115/85)

Categories: WOD

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