CROSSFIT FRIDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 SECOND OVERHEAD PLATE HOLD

10 NEGATIVE PUSH UPS

10 SUPERMANS

CONDITIONING:

3 ROUNDS

5 RING ROWS

10 KNEES TO CHEST

5 BURPEES

Weightlifting

Shoulder Press (5X5 60-70% OF 1 RM)

Metcon

Metcon (AMRAP – Reps)

DOUBLE TABATA (4 ROUNDS PER MOVEMENT)

*40 SECONDS WORK/20 SECONDS REST*

RING DIPS

KB SNATCH (55/35)

BURPEES TO A PLATE (45/25)

GOBLET SQUATS (55/35)

Categories: WOD

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