WOD 22 fundraiser

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

10 ring rows

10 jumping pull ups

1 minute handstand hold

1 minute plank

Gymnastics

Gymnastics practice

10 minutes to work on any gymnastics movement

Metcon

Metcon (AMRAP – Rounds and Reps)

For time (Individual or teams of 2)

22 push ups

22 toes to bar

22 russian swings (55/35)

22 calories

22 burpees

22 alternating kb cleans (55/35)

22 walking lunges

22 sumo deadlift high pulls (75/55)

22 box jumps

22 pull ups

22 ab mat sit ups

22 shoulder touches

22 power cleans (75/55)

22 ring dips

22 overhead squats (75/55)

22 kb swings (55/35)

22 supermans

22 wall balls (20/14)

22 power snatch (75/55)

22 air squats

22 med ball cleans (20/14)

22 burpees over the bar
At 22 minute we will all pause at take 22 seconds moment of silence

Categories: WOD

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