wednesday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

20 minutes

10 over and backs

1 length inch worm

10 kayaks one side

1 length bear crawl

10 kayaks one side

1 length crab walk

conditioning

3 rounds

10 empty bar shoulder press

10 ring rows

10 med ball cleans

Weightlifting

Push Press (10 rm)

Metcon

Metcon (AMRAP – Reps)

amrap 9

9 thrusters (95/65)

6 weighted sit ups (45/25)

3 wall walks

Categories: WOD

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