Thursday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

10 over and backs

30 second upper back roll our

10 kyacks per side

30 second oh hold (75/55)

Conditioning:

3 rounds of :30 seconds each

Handstand hold

Plank

Hollow rocks

Weightlifting

Overhead Squat (5×2)

With a partner 1 person performs overhead squat while 1 person performs 1 length of a sled push (45/25)

Metcon

Metcon (Time)

For time

50 kb swings (55/35)

40 hr push ups

30 goblet squats (55/35)

20 knees to elbows

10 weighted lunges 45/25)

10 kb swings

20 hr push ups

30 goblet squats

40 knees to elbows

50 weighted lunges

Categories: WOD

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