CROSSFIT TUESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

20 METER BEAR CRAWL

10 METER CRAB WALK

20 METER WAITER CARRY

10 METER INCH WORM

CONDITIONING:

3 ROUNDS

10 KB SUMO DEADLIFT HIGH PULLS

20 RUSSIAN SWINGS

30 MOUNTAIN CLIMBERS (EACH LEG)

Gymnastics

PULL UPS/RING DIP EMOM (6X5)

PERFORM 5 PULL UPS ON THE ODD MINUTE

PERFORM 5 RING DIPS ON THE EVEN MINUTE

Metcon

Metcon (Time)

FOR TIME

1000 METER ROW

THEN…

3 ROUNDS

10 FRONT SQUATS (95/65)

20 HAND RELEASE PUSH UPS

10 BURPEES OVER THE BAR

THEN…

1000 METER ROW

Categories: WOD

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