CROSSFIT WEDNESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

20 OVER AND BACKS

10 METER DUCK WALK

20 KYACKS

CONDITIONING

800 METER RUN

Gymnastics

PRACTICE (5X1)

20 MINUTES OF BODYWEIGHT MOVEMENTS FOCUSING ON PULLING AND PUSHING MOVEMENTS

Metcon

Metcon (Time)

FOR TIME (20 MINUTE CAP)

50 WALL BALL SHOTS (20/14)

400 METER RUN/ROW

30 SHOULDER TO OVERHEAD (75/55)

20 GOBLET SQUATS (55/35)

10 BURPEES OVER THE BAR

10 WALL BALL SHOTS

200 METER RUN/ROW

30 STOH

40 GOBLET SQUAT

50 BURPEES OVER THE BAR

Categories: WOD

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