CROSSFT THURSDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

20 SUPERMANS (FOCUS ON GLUTE AND HAMSTRING SQUEEZE)

10 METER INCH WORMS

20 GLUTE BRIDGES

10 METER CRAB WALK

CONDITIONING:

50 MOUNTAIN CLIMBER PER SIDE

400 METER RUN

30 SIT UPS

20 LUNGES TOTAL

10 RING ROWS

Weightlifting

TURKISH GET UPS AND SPLIT SQUATS

PERFORM 5 SETS OF 3 TURKISH GET UPS PER ARM FOLLOWED BY 5 ROUNDS OF 10 SPLIT SQUATS PER LEG

Metcon

Metcon (AMRAP – Reps)

EVERY 1:30 FOR 15 MINUTES

1ST 1:30 14 ALTERNATING PISTOLS

2ND 1:30 200 METER RUN

3RD 1:30 25 RUSSIAN SWINGS (55/25)

FINISHER: BICEP CURLS/DIPS/PULL UP PROGRESSIONS

Categories: WOD

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