TUESDAY CROSSFIT

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2 MINUTES FOAM ROLL WITH PIPE IN SNATCH GRIP

3 POSITION SHOULDER/CHEST STRETCH 30 SECONDS EACH POSITION

CONDITIONING:

2 ROUNDS

10 METERS FLYING BURPEES

20 KNEES TO CHEST

300 METER RUN ROW

Weightlifting

POWER SNATCH/HANG POWER SNATCH (5X1)

PERFROM 1 POWER SNTACH AND 2 HANG POWER SNTACH

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 THRUSTERS (115/85)

10 DIPS

200 METER RUN

FINISHER: 50 SITUPS

Categories: WOD

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