wednesday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

30 second hamstring stretch per side

1 minute supermans

30 second banded hamstring stretch per side

1 minute sit ups

conditioning:

amrap 5

100 meter row

5 burpees

Weightlifting

Deadlift (5×5 tng with 5×10 ghd sit ups)

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 12

15 kb swings (55/35)

12 shoulder to overhead (95/65)

9 bar facing burpees