monday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

45 second pigeon pose per side

1 length crab walk

45 seconds of worlds greatest stretch

20 over and backs

conditioning:

amrap 2

3 kb swings

3 kb squats

6 kb swings

6 kb squats

…..

Weightlifting

Push Jerk (5×6 with 5×5 box jumps)

Metcon

Metcon (2 Rounds for reps)

amrap 8

8 wall balls (20/14)

16 overhead lunges (55/35)

24 sit ups

rest 1 minute

amrap 8

8 weighted sit ups (55/35)

16 overhead lunges (55/35)

24 wall balls (20/14)

Categories: WOD

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