Monday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 push ups

10 over and backs with a shrug

45 second banded dislocations

Conditioning:

Amrap 3

100 meter row

15 sit ups

20 air squats

Weightlifting

Bench Press (5×6)

Between each round:

30 second handstand hold or ME hspu

Metcon

Metcon (AMRAP – Reps)

Amrap 10

1 pull up

1 push up

1 goblet squat (55/35)

Add 1 pull up, 2 push ups and 3 goblet squats per round

Categories: WOD

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