CROSSFIT WEDNESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MINUTE FRONT RACK HOLD

10 METERS SPIDERMANS

3 POSITION STRETCH (30 SEC IN EACH POSITION)

CONDITIONING:

AMRAP 4

10 PLANK UPS

10 SHOULDER TOUCHS

10 ABMAT SIT UPS

Weightlifting

Front Squat (EVERY 90 SECONDS FOR 9 MINUTES 2@80% OF 1 RM)

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats

Categories: WOD

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