CROSSFIT FRIDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

20 SUPERMANS

20 GLUTE BRIDGES

20 METER FRANKENSTIEN WALK

CONDITIONING:

1000 METER ROW

Weightlifting

Deadlift (EMOM 10 3@70% OF 1 RM)

Metcon

Metcon (Time)

50 RUSSIAN SWINGS (55/35)

40 PUSH UPS

300 METER WAITER CARRY (35/18)

20 PULL UPS

10 PISTOL SQUATS

10 RUSSIAN SWINGS

20 PUSH UPS

300 METER WAITER CARRY

40 PULL UPS

50 PISTOL SQUATS

Categories: WOD

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