Wednesday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Alternating Tabata:

1a) Single Unders

1b) OH Plate Hold Then,

10-8-6-4

Ground to Overhead with a plate

Walking OH Plate Lunges (total reps) Abmat Sit-ups

Then,

Run 200 Meters

Metcon (AMRAP – Rounds and Reps)

With a running clock:

0:00-10:00

Row 250 Meters

15 Abmat Sit-ups

50 Double Unders

Rest 30s between Rounds

12:00-20:00

Row 250 Meters

15 Ground to Overhead with a plate (45, 25)

100 Single Unders

Rest 30s between rounds

22:00-28:00

Row 250 Meters

10 Walking OH Lunges w. plate (45, 25) (total)

50 Jump Rope, Single Leg jumps (25 each side)

Rest 30s between rounds

Extra Credit

Worlds Greatest Stretch x 30s each pose.

Categories: WOD

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