crossfit wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 banded good mornings

:60 glute bridges

10 empty bar good mornings

:60 marching briges

conditioning:

deadlift warmup

Weightlifting

Deadlift (5×5 )

add 10 pounds to last deadlift/2 minute rest between rounds

Metcon

Metcon (AMRAP – Reps)

amrap 8

1 shoulder to overhead (95/65) (115/85)

1 weighted box step overs (24/20) weights (35/25) (50/35)

add 1 rep to each movement per round

Categories: WOD

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