tuesday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute in each position

wall tricep stretch (:30 seconds per side)

paleo chair

ankle mobility (:30 seconds per side)

wrist mobility on a box

conditioning:

5 100 meter runs (1:1 rest)

Weightlifting

Front Squat (5×6)

between each working round perform a 100 meter farmer carry (weight heavy enough to go unbroken)

Metcon

Metcon (Time)

for time

21 hang cleans (95/65)

21 box jump overs (24/20)

50 jumping lunges

15 hang cleans (95/65)

15 box jump overs (24/20)

75 double unders

9 hang cleans (95/65)

9 box jump overs (24/20)

100 shoulder touches

Categories: WOD

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