crossfit thursday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 lengths bear crawl

1 length burpee broad jumps

2 lengths bear crawl

1 length crab walk

conditioning:

3 rounds

2 lengths farmer carry (70/55)

1 length waiter carry (55/35)

Weightlifting

Shoulder Press (5×6 )

perfrom 5 seated box jumps between each set (add height to the box jump from last week if possiable)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 12

10 pull ups

15/12 assault bike calories

30 air squats

Categories: WOD

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