CROSSFIT WEDNESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

5X5 TYW

20 METER SPIDERMAN

CONDITIONING:

2 ROUNDS

30 SECOND SIDE PLANK (EACH SIDE)

20 KB PULLS (FROM TOP OF KNEE)

10 PUSH UPS

Weightlifting

Push Press (EMOM 8 2@80% OF 1 RM)

Metcon

Metcon (Time)

6 RFT

3 THRUSTERS (135/95)

9 CHEST TO BAR PULL UPS

15 RUSSIAN TWISTS (45/25)

FINISHER: 100 DOUBLE UNDERS/200 SINGLE UNDERS

Categories: WOD

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