Crossfit friday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

20 meter walking lunge

10 supermans

20 meter walking lunge

10 glute bridges (3 second pause at top)

Conditioning:

4 rounds

5 kb deadlifts

5 kb high pulls

5 sit ups

Weightlifting

Deadlift (5×3 working at heaviest weight)

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups
10 minute time cap

Categories: WOD

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