Tuesday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up (No Measure)

1 minute paleo chair

30 second hollow hold

1 minute wall sit

30 second superman hold

1 minute air squats

30 second plank


Death by air squats


Back Squat (5×3)

3 second pause at the bottom add 5-10 pounds from last lift


Metcon (4 Rounds for reps)

Tabata (8 rounds of each movement :20/:10 work redt ratio)

Sumo deadlft high pull (95/65)

Wall balls (20/14)

Alternating db snatches (50/35)

Burpees over the bar
Complete all 8 rounds of one movement before moving to the next movement

Categories: WOD

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