CrossFit friday

Fox River Strength and Conditioning – CrossFit


Warm-up (No Measure)

1 minute paleo chair

30 second pigeon pose per side

1 minute wall sit

30 second hamstring stretch per side


3 rounds

10 meter walking lunge

20 sit ups

10 Supermans


Back Squat (5×3 with 3 second pause at the bottom)


Metcon (Time)

For time

50 kb swings (55/35)

40 knees to elbows

30 weighted box steps (45/35)

20 weighted burpees (55/35)

10 power snatch (95/65)

Categories: WOD

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