TUESDAY CROSSFIT

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 SUPERMANS

1 MINUTE PLANK

10 HOLLOW ROCKS

1 MINUTE ANTERIOR SHOULDER SMASH

CONDITIONING:

5 ROUNDS

100 METER RUN

10 RING PUSH UPS

Weightlifting

Bench Press (5X4 WITH 2 SEC PAUSE AT TOP/BOTTOM WITH 5X10 GM)

Metcon

Metcon (Time)

100 DOUBLE UNDERS

90 SIT UPS

80 DOUBLE UNDERS

70 SHOULDER TOUCHES

60 DOUBLE UNDERS

50 WEIGHTED RUSSIAN TWISTS (45/25)

40 DOUBLE UNDERS

30 ALTERNATING PISTOL SQUATS

20 DOUBLE UNDERS

100 METER WAITER CARRY (25/15)

* FOR DOUBLE UNDERS SUB 2X SINGLE UNDERS*

Categories: WOD

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