MONDAY CROSSFT

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

30 SECOND TRICEP STRETCH EACH SIDE

30 SECOND ROWER/BIKE

1 MINUTE PALEO CHAIR

30 SECOND ROWER/BIKE

CONDITIONING:

RUN 800 METERS

Weightlifting

Front Squat (5X4 @70% OF 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

10 HANG CLEANS (95/65)

20 BOX JUMPS (24/20)

30 SIT UPS

Categories: WOD

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