thursday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute paleo chair

30 second pigeon pose per side

1 minute wall sit

30 second squat to stand

conditioning:

3 rounds

5 jumping dips

10 air squats

15 lunges

Weightlifting

Back Squat (5×6 with 5×10 back extensions )

Metcon

Metcon (Time)

for time

1000 meter row OR 800 meter run

then..

3 rounds

10 handstand pushups

20 alternating db clean and jerks (35/25)

30 ab mat sit ups

then…

500 meter row OR 400 meter run

Categories: WOD

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