crossfit wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 glute bridges with 3 second hold

1 length walking lunge

10 marching bridges

1 length walking lunge

conditioning:

3 rounds

5 single leg kb deadlift

10 sit ups

5 single leg kb deadlift

Weightlifting

Deadlift (3 rm)

take 20 minute to establish a 3 rm

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 9

10 push press (115/85)

10 knees to elbows

100 meter run

Categories: WOD

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