SATURDAY TEAM WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

MOBILITY

THEN…

3 ROUNDS 30 SECONDS WORK/30 SECONDS REST

HOLLOW HOLD

SUPERMAN HOLD

HOLLOW ROCK

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 (IN TEAMS OF 2)

10 PUSH UPS

20 WALL BALL SHOTS (20/14)

30 SIT UPS

40 AIR SQUATS

50 BURPEES

Categories: WOD

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