CROSSFIT WEDNESDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

45 SECOND BANDED TRICEP STRETCH EACH SIDE

45 SECOND CHEST OPENER WITH BAND EACH SIDE

45 HAMSTRING TOE TOUCH STRETCH EACH SIDE

CONDITIONING:

3 ROUNDS

20 METER BEAR CRAWL

15 KNEES TO CHEST

10 FROG JUMPS

Weightlifting

Clean (5X3 AT 60-70% OF 1 RM )

Metcon

Metcon (Time)

3 RFT

10 PUSH JERK (115/85)

20 WALL BALLS (20/14)

30 SIT UPS

Categories: WOD

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