Monday CrossFit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

30 second pigeon pose per sude

1 minute paleo chair

30 second couch stretch per side

1 minute wall sit

Amrap 3

10 jumping squats

15 supermans

1 length bear crawl

Weightlifting

Back Squat (5×3)

3 second pause at the bottom of the squat, add 5-10 pounds from last back squat

Metcon

Metcon (3 Rounds for reps)

Amrap 4

8 ground to overhead (95/65)

8 kb swings (55/35)

Rest 1 minute

Amrap 3

6 deadlifts (185/115)

6 burpees pull ups

Rest 1 minute

Amrap 2

Distance in meters

Categories: WOD

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