Warmup: 10 minutes

1:30 row/bike and 1:30 run

dynamic warmup

Strength: 20 minutes

back squat - 3x5 at 50% then 5/4/3/2/1 working to a heavy but not max for the day

Conditioning: 6 AMRAP (3/6/9/etc. ladder)

deadlifts 185/125#

hand stand pushups (sub hand release pushups)

Extra: for time (each set must be unbroken, rest as needed between sets)

6:00 cap

35/25/15 wall balls

Views: 119


You need to be a member of CrossFit Fond du Lac to add comments!

Join CrossFit Fond du Lac

© 2018   Created by Nick Bloch.   Powered by

Badges  |  Report an Issue  |  Terms of Service