CROSSFIT WEDESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

10 OVERHEAD SQUAT THERAPY

30 SECOND IT BAND ROLL OUT PER SIDE

10 OVERHEAD SQUAT THERAPY

30 SECOND PIGEON POSE PER SIDE

CONDITIONING:

3 ROUNDS

30 SECOND HANDSTAND HOLD

30 SECOND PLANK UPS

30 SECOND HOLLOW ROCK

Weightlifting

Overhead Squat (5X5 @ 60% OF 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

8 WEIGHTED BOX STEPS (35/18)

8 SHOULDER TO OVERHEAD (115/85)

Categories: WOD

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