Monday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Dynamic Warm-up then,

7 Minutes of T2B Review + Light Back Squats out of the Rack x 5 reps per set

Strength

Back Squat Cluster (4 x 2.2.2 (15s). Rest 2:00)

Build to a Heavy Set

Metcon

Abs of Steel (Time)

For time:

Buy in:

50 T2B

Then,

50 Front Rack Walking Lunges (115, 75)

12:00 Cap

Extra Credit

Metcon (No Measure)

5 Minutes of Recovery Work – Easy row, ski, jog, light sledpull or bike.

Categories: WOD

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