crossfit tuesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 jumping pull ups

10 jumping ring dips

10 ring rows

10 yoga push ups

conditioning:

3 rounds

100 meter run

10 knees to chest

10 jumping squats

Gymnastics

Pull-ups (25 reps)

work through 25 strict pull ups (use weight if you can)

Ring Dips (25 reps)

work through 25 strict ring dips (add weight if you can)

Metcon

Metcon (AMRAP – Rounds and Reps)

4 rounds for time

12 right db overhead lunges (50/35)

10 toes to bar

12 left db overhead lunges (50/35)

10 weighted box steps (50/35) (per arm kb or db)

Metcon

Categories: WOD

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