CROSSFIT MONDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

3 POSITION STRETCH (1 MINUTE PER POSITION PER SIDE)

CONDITIONING:

3 ROUNDS

10 GROUND TO OVERHEAD WITH A PLATE

15 SQUATS

10 SIT UPS

Weightlifting

Push Jerk (EMOM 6 2@80% OF 1 RM)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

10 BURPEES OVER THE BAR

10 BOX JUMPS (24/20)

REST 1 MINUTE

AMRAP 3

CALORIES

REST 1 MINTUE

AMRAP 2

CLEANS (95/65)

FINISHER:

3 ROUNDS

ME HOLLOW HOLD

Categories: WOD

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