monday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

20 minutes:

3 rounds

:30 hamstring stretch per side (green band)

:30 empty bar good mornings

:30 pigeon pose per side

:30 couch stretch per side

conditioning

4 rounds

10 supermans

20 sit ups

10 air squats

Weightlifting

Sumo Deadlift (1 rm)

Metcon

Metcon (AMRAP – Rounds and Reps)

3 rounds for time

30 alternating pistols

20 toes to bar

10 power snatch (95/65)