WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Knee Hug + Lunge + Forearm to Floor + Toe Point + Thoracic Rotation x 20 total reps

Then,

2 Rounds of:

10 X-Band Walk Right

10 Banded Goodmornings

10 X-Band Walk Left

Strength

Front Box Squat (8 x 2 @60-65%, every 60s.)

Broad Jump (3 attemps for max distanc)

Put your distance in for Lbs

Metcon

Metcon (Time)

For time:

100 Double KB Front Rack Walking Lunges (53, 35) (total reps between both legs)

Extra Credit

GHD Back Raises (3 x 30 BW)

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

 

Download these now

You have Successfully Subscribed!