Thursday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Abmat Pizza Game – 5 Minutes – Squat Thrust Penalty

Then with a barbell:

5 Deadlifts

5 Muscle Cleans

5 Front Squats

5 Back Rack Reverse Lunges

10 Bird Dogs (5 each)

Then on the coaches call:

2 Power Cleans x 2-3 sets.

Strength

Power Clean (5 x 3 @80% of Last Monday’s 1RM – Every 90 second)

Bulgarian Split Sqaut (4 x 5ea r90)

Back rack

Metcon

Metcon (AMRAP – Rounds)

8 Rounds of:

20s Sled push Sprint

Extra Credit

Single Arm Farmer Carry (Max 100 Ft. Trips in 5 Minutes. Alternate. AHAP)

Categories: WOD

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