wednesday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

15 banded good mornings

15 supermans

1 length walking lunge with a twist

conditioning:

3 rounds

5 kb sumo deadlift high pull

6 supermans

7 ring rows

Weightlifting

Deadlift (5×6 with 5×5 seated box jumps)

Metcon

Metcon (Time)

30 ground to overhead (75/55)

50 push ups

20 ground to overhead (95/65)

40 push ups

10 ground to overhead (115/85)

30 push ups