Crossfit thursday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

30 second wrist mobility per side

1 minute front rack squat hold

30 second tricep stretch with band per side

Conditioning:

30 mountain climbers per side

25 sit ups

20 ring rows

15 jumping squats

10 shoulder touches

Weightlifting

Front Squat (5×3)

3 second pause at the bottom and add weight from last lift

Metcon

Metcon (Time)

21-15-9

Shoulder to overhead (115/85)

Burpee pull ups

Categories: WOD

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