CROSSFIT WEDNESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

10 METERS SPIDERMANS

20 METERS BEAR CRAWL

10 METERS CRAB WALK

20 METERS SPIDERMANS

CONDITIONING:

6 100 METER ROWS

Weightlifting

Back Squat (5X6 NO PAUSE W/ 5XME PLANKS)

Metcon

Metcon (Time)

21-15-9-6

HANG POWER CLEANS (115/85)

KB OVERHEAD SQUATS (35/15)

Categories: WOD

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