CROSSFIT WEDNESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

30 SECOND LEFT PEC SMASH

1 MINUTE CHEST OPENER

30 SECONG RIGHT PEC SMASH

CONDITIONING:

AMRAP 3

5 LEFT SIDE KB PRESS

5 KNEES TL ELBOWS

5 RIGHT SIDE KB PRESS

Weightlifting

Bench Press (5×5 ADD 5-10 POUNDS FROM LAST LIFT)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9

9 HANG CLEANS (115/85)

9 BURPEE BOX JUMPS (24/20)

Categories: WOD

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