CROSSFIT FRIDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

20 BANDED PULL APARTS

1 MINUTE MARCHING BRIDGES

1 MINUTE CHEST OPENER

20 SUPERMANS

CONDITIONING:

3 ROUNDS

5 PUSH UPS

10 SIT UPS

15 MOUNTAIN CLIMBERS PER SIDE

Weightlifting

Bench Press (1 RM)

Metcon

Metcon (AMRAP – Reps)

EMOM 12

1ST 15 DEADLIFTS (185/115)

2ND 10 WEIGHTED BOX STEPS

3RD 5 WALL WALKS

Categories: WOD

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