CROSSFIT MONDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

HAPPY BIRTHDAY RYAN!!!

1 MINUTE WORLDS GREATEST STRETCH

1 MINUTE PALEO CHAIR

1 MINUTE ANKLE ROTATION

1 MINUTE PIGEON POSE

CONDITIONING:

3 ROUNDS

10 TALL BOX JUMPS/STEPS

20 SIT UPS

30 MOUNTAIN CLIMBERS (EACH LEG)

Weightlifting

Hang Clean (5X3)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

3,6,9,12….

BACK SQUATS (135/95)

KNEES TO CHEST/TTB

KB SWINGS (55/35)

*100 METER RUN BETWEEN ROUNDS*

Categories: WOD

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