crossfit monday


Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 length of each movement

bear crawl

inch worm

burpee broad jumps

crab walks

jumping squats

conditioning:

amrap 3

5 jumping pull ups

5 med ball cleans

5 med ball squats

Weightlifting

Push Press (5×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 10 (95/65)

3 hang cleans

6 shoulder to overhead

9 overhead lunges

*perform 5 burpees every minute on the minute staring with burpees*

Categories: WOD

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