CROSSFIT FRIDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

10 METER SPIDERMANS

30 SECOND PLATE HOLD

10 METER BEAR CRAWL

30 SECOND PLATE HOLD

10 METER CRAB WALK

CONDITIONING:

3 ROUNDS

10 WALL BALLS

20 SIT UPS

30 FLUTTER KICKS (TOTAL)

40 MOUNTAIN CLIMBERS (T0TAL)

Weightlifting

TURKISH GET UPS AND SPLIT SQUATS (5X3)

PERFORM 5 SETS OF 3 TURKISH GET UPS PER ARM FOLLOWED BY 5 ROUNDS OF 10 SPLIT SQUATS PER LEG

Metcon

Metcon (Time)

FOR TIME:

50 JUMPING SQUATS

40 WEIGHTED SIT UPS (45/25)

30 FRONT RACK LUNGES (75/55)

200 METER RUN

10 PUSH PRESS (75/55)

10 JUMPING SQUATS

20 WEIGHTED SIT UPS (45/25)

30 FRONT RACK LUNGES (75/55)

400 METER RUN

50 PUSH PRESS (75/55)

Categories: WOD

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