CROSSFIT MONDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MINUTE PEC SMASH PER SIDE

30 SECOND CHEST OPENER WITH BAND PER SIDE

20 GLUTE BRIDGES

CONDITIONING:

4 ROUNDS

10 BOTTOMS UP KB PRESS TOTAL

20 FLUTTER KICKS PER SIDE

10 HAND RELEASE PUSH UPS

Weightlifting

Bench Press (EMOM 10 1@90% OF 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

10 CHEST TO BAR PULL UPS

20 GOBLET SQUATS (55/35)

30 DOUBLE UNDERS

Categories: WOD

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