CROSSFIT THURSDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MINUTE UPPER BACK FORM ROLL WITH PVC PIPE

1 MINUTE IT BAND ROLL OUT

1 MINUTE ANKLE ROTATION EACH SIDE

CONDITIONING:

3 ROUNDS

1 MINUTE HANDSTAND HOLD

1 MINUTE PLANK

1 MINUTE HOLLOW HOLD

Weightlifting

KB OVERHEAD SQUATS (5X5 EACH ARM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

20 CALORIES

15 WALL BALLS (20/14)

10 DEADLIFTS (115/85)

Categories: WOD

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