CROSSFIT WEDNESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MINUTE BANDED HIP STRETCH (EACH SIDE)

1 MINUTE BULLY STRETCH (EACH SIDE)

1 MINUTE ANKLE ROTATION (EACH SIDE)

CONDITIONING:

4 ROUNDS

30 SECOND HANDSTAND HOLD

30 SECOND PLATE PRESS

30 SECOND AIR SQUATS

Weightlifting

KB OVERHEAD SQUATS (5X6 AT 60% OF 1 RM)

Metcon

Metcon (Time)

5 ROUNDS

10 RING PUSHUPS

12 ALTERNATING KB SNATCH (55/35)

14 BURPEES

Categories: WOD

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