thursday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up (No Measure)

1 minute upper back roll out with pvc pipe in snatch grip

2 minute paleo chair

30 seconds pec smash per side


assault bike technique then in teams of 2 perform 30 calories for time


Overhead Squat (5×3 )

with a 3 second pause at the bottom and increse weight from last 5×3 overhead squat


Metcon (AMRAP – Rounds and Reps)

amrap 4

5 thrusters (115/85)

5 handstand push ups

5 chest to bar pull ups
perfrom the amrap twice with 1 minute rest in between and begin the second amrap where you left off the first amrap

Categories: WOD

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