WEDNESDAY CROSSFIT

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

1 MINUTE PREACHER STRETCH ON FOAM ROLLER

30 SECOND FRONT RACK STRETCH EACH SIDE

CONDITIONING:

DEATH BY SITUPS

Weightlifting

TURKISH GETUPS/BENT OVER ROWS (5 ROUNDS)

PERFORM 5 ROUNDS OF 3 REPS ON EACH SIDE FOR THE TURKISH GETUPS

PERFORM 5 ROUNDS OF 6 REPS OF BENT OVER ROWS

Metcon

Metcon (Time)

FOR TIME:

50 HANG CLEANS (95/65)

40 CALORIES (ROWER/BIKE)

30 TOES TO BAR

20 FRONT RACK LUNGES (95/65)

10 HSPU

Categories: WOD

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