CROSSFIT WEDNESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MINUTE FRONT RACK HOLD BOTTOM OF SQUAT

1 MINUTE TRICEP STRETCH EACH SIDE

1 MINUTE PLANK

CONDITIONING:

AMRAP 2

5 MED BALL CLEANS

10 JUMPING LUNGES

Weightlifting

Front Squat (EVERY 90 SEC FOR 12 MIN 3@70% OF 1 RM)

Metcon

Metcon (Time)

60-50-40

DOUBLE UNDERS

40-30-20

SIT UPS

20-15-10

POWER SNATCH (75/55)

Categories: WOD

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