crossfit monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 negative pushups

10 banded pull aparts

:10 behind the back pvc holds

:30 chest opener

conditioning:

3 rounds

10 ring rows

15 sit ups

10 push ups

Gymnastics

Pull-ups (5×5)

strict, L sit, weighted

Gymnastics

Ring Dips (5×5)

strict full pike positon or weighted

Metcon

Metcon (Time)

for time

21 front rack lunges (95/65) (115/85)

42 sit ups

63 double unders

15 front rack lunges

30 sit ups

45 double unders

9 front rack lunges

18 sit ups

27 double unders

Categories: WOD

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