CROSSFIT THURSDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MINUTE FRONT RACK HOLD

1 MINUTE TRICRP STRETCH (BANDED)

1 MINUTE HAMSTRING STRETCH (BANDED)

1 MINUTE MARCHING BRIDGES

CONDITIONING:

3 ROUNDS

30 SEC HANDSTAND HOLD

30 SEC HOLLOW HOLD OR ROCK

30 SEC SUPERMAN HOLD

Weightlifting

Front Squat (5×5 ADD 5-10# FROM LAST LIFT)

Metcon

Metcon (3 Rounds for reps)

AMRAP 4

10 KB SWINGS (55/35)

10 JUMPING LUNGES

REST 1 MINUTE

AMRAP 4

10 ALTERNATING KB CLEANS (55/35)

10 RING DIPS

REST 1 MINUTE

AMRAP 4

10 RUSSIAN SWINGS (55/35)

10 BOX JUMPS (24/20)

Categories: WOD

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