CROSSFIT WEDNESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MIN TRICEP STRETCH (ES)

20 OVER AND BACKS

1 MIN FRONT RACK HOLD BOTTOM OF SQUAT

CONDITIONING

50 MOUNTAIN CLIMBERS

40 LUNGES

30 SIT UPS

20 MED BALL CLEANS

10 BURPEES

Weightlifting

Front Squat (1RM)

Metcon

Metcon (Time)

21-15-9

HANG POWER SNATCH (95/65)

BURPEES OVER THE BAR

*RUN 200M AFTER EACH ROUND

Categories: WOD

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