CROSSFIT FRIDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

15 SOTTS PRESS (ADD WEIGHT IF POSSIBLE)

20 OVER AND BACKS

10 KYACKS (ES)

1 MINUTE PALEO CHAIR

CONDITIONING:

3 ROUNDS

10 GTOH WITH PLATE

20 SIT UPS

30 SECOND SUPERMAN HOLD

Weightlifting

Overhead Squat (5X4 WITH 1 MINUTE HANDSTAND HOLD)

Metcon

Metcon (Time)

“MEGAN”

21-15-9

BURPEES

KB SWINGS (55/35)

DOUBLE UNDERS

FINISHER: 5 ROUNDS ME RING DIPS (HARDEST SCALE POSSIBLE)

Categories: WOD

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