CROSSFIT WEDNESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 OVER AND BACKS

10 METERS SPIDERMANS

20 KYACKS

10 METERS INCH WORMS

CONDITIONING:

2 ROUNDS

10 PUSH UPS

30 FLUTTER KICKS

200 METER RUN/ROW

Weightlifting

Power Snatch (1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

3 WALL WALKS

9 BURPEES

15 WALL BALLS (20/14)

FINISHER: 1 MINUTE PLANK

Categories: WOD

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