CROSSFIT MONDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 minute upper back rollout with pvc pipe in overhead grip

1 minute it band rollout

1 minute spinal form rollout

Conditioning:

3 rounds

5 pvc sotts press

5 pvc snatch balance

5 abmat situps

Weightlifting

Overhead Squat (20 minutes to establish 1 rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 9

25 russian kb swings (70/55)

25 goblet squats (70/55)

25 kb sumo deadlift high pulls (70/55)

Categories: WOD

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