wednesday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up (No Measure)

1 minute preacher stretch

1 minute kyacks (:30 seconds per side)

1 minute overhead empty bar hold

1 minute reach and stretch (:30 seconds per side)


amrap 2

4 db snatches

6 sit ups

8 plank ups


Push Press (5×6)

between each working round perform a 100 meter waiter carry (heavy enough to go unbroken)


Metcon (Time)

5 rounds for time

10 toes to bar

20 alternating db snatches (50/35) (both heads of db must hit the floor)

300 meter run

Categories: WOD

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