Monday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 banded pull aparts

15 single legged glute bridge

30 second handstand hold

Conditioning:

3 rounds

5 push ups

10 ring rows

5 burpees

Weightlifting

Bench Press (1 rm)

Take 25 minutes to estsblish 1 rm

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 9

5 wall walks

6 alternating db snatch (50/35)

7 burprees over the db

Categories: WOD

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