crossfit wednesday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

:60 paleo chair (side to side)

10 pvc pipe overhead squats

:60 couch stretch

10 light db overhead squats

:60 pigeon pose

10 15# bar overhead squats

:60 preacher stretch

10 empty bar overhead squats

Weightlifting

Overhead Squat (5×3 eom)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 12

10 db overhead squats (5 per side) (50/35)

20 knees to elbows

10 shoulder to overhead (115/85)

Categories: WOD

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