crossfit wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 banded pull aparts

:30 chest opener

10 marching bridges per leg

:30 chest opener

conditioning:

death by push ups/ring push ups 2-4-6-8-10

Weightlifting

Bench Press (3 rm)

20 minutes to establish a 3 rm

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 12

20 alternating pistol squats

10 assault bike calories

20 hr push ups

Categories: WOD

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