TUESDAY WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 METER OVERHEAD CARRY

20 METER SAMPSON STRETCH

1 MINUTE HANDSTAND HOLD

CONDITIONING:

100 METER RUN

10 BURPEES

200 METER RUN

20 RING ROWS

300 METER RUN

30 REVERSE LUNGES

Weightlifting

CLEAN AND JERK (5X3)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 KB CLEANS (55/35)

15 AB MAT SITUPS

20 WALKING LUNGES (55/35)

FINISHER: 25 KNEE RISES

Categories: WOD

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