CROSSFIT FRIDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MINUTE FRONT RACK HOLD

30 SECOND BANDED TRICEP STRETCH PER SIDE

30 SECOND ANKLE MOBILITY PER SIDE

CONDITIONING:

AMRAP 2

2 PUSH UPS

4 SIT UPS

6 RUSSIAN TWISTS PER SIDE

Weightlifting

Front Squat (5X5 AT 60-70% OF 1 RM)

Metcon

Metcon (Time)

4 ROUNDS FOR TIME

20 WALL BALLS (20/14)

10 SQUAT SNATCH (75/55)

20 BURPEES OVER THE BAR

Categories: WOD

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