crossfit wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

20 minutes to perform

1 minute paleo chair

:30 hamstring stretch per side

1 minute paleo chair

:30 couch stretch per side

1 minute paleo chair

:30 pigeon pose per side

conditioning:

amrap 2

5 air squats

10 empty bar push press

15 sit ups

Weightlifting

Back Squat (10 rep max)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 10

10 push press (95/65)

10 burpees

10 sumo deadlift high pull (95/65)

Categories: WOD

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