CROSSFIT MONDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 SECONDS WALL TRICEP STRETCH

30 SECONDS BAR FRONT RACK HOLD

1 MINUTE PALEO CHAIR

CONDITIONING:

3 ROUNDS

10 SLOW MO AIR SQUATS

10 JUMPING PULL UPS

10 SIT UPS

Weightlifting

Front Squat (5X5 70-75% OF 1 RM)

Metcon

Metcon (Time)

4 ROUNDS FOR TIME (15 MINUTE CAP)

20 PUSH PRESS (95/65)

10 SUMO DEADLIFT HIGH PULLS (95/65)

5 WALL WALKS

Categories: WOD

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