CROSSFIT FRIDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 EMPTY BAR ONE ARMED SHOULDER PRESS

10 OVER AND BACKS

20 TOTAL KYACKS

WARM UP:

PUSH PRESS PRACTICE

Weightlifting

Push Press (20 MINUTES TO EST 1 RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

5 HANDSTAND PUSHUPS

10 CHEST TO BAR PULL UPS

15 RUSSIAN SWINGS (70/55)

Categories: WOD

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