Wednesday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Foam roll quad, adductors and lats, then

Coaches Barbell Warmup

Strength

Shoulder Press (4 x 5 r45)

One Arm DB Row (4 x 10 ea. r45)

Metcon

Jumanji (AMRAP – Rounds and Reps)

AMRAP 15:

20 Hang Power Cleans (95, 65)

20 Thrusters (95, 65)

20 Burpees

Extra Credit

Single Arm Banded Pushdowns (3 x 30-50 ea. Rest as needed)

Hammer Curls (3 x 10 – Complete in between pushdowns)

Categories: WOD

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