CROSSFIT THURSDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

30 SECOND TRICEP STRETCH

1 MINUTE FRONT RACK HOLD WITH BAR

1 MINUTE RUSSIAN SQUAT

CONDITIONING:

EMOM 6

10 KB FRONT RACK LUNGES

12 BOX DIPS

Weightlifting

Front Squat (5 5 4 4 3)

Metcon

Metcon (Time)

FOR TIME

50 DOUBLE UNDERS

20 POWER SNATCH (75/55)

50 DOUBLE UNDERS

20 BURPEES OVER THE BAR

50 DOUBLE UNDERS

20 OVERHEAD SQUATS (75/55)

50 DOUBLE UNDERS

20 BURPEES OVER THE BAR

Categories: WOD

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