Friday CrossFit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds

10 ring rows

10 jumping pull ups

10 negative push ups

conditioning:

5×200 meter run/row 1:1 rest

Weightlifting

Push Press (5×6 )

between each round of push press perform 5-8 strict ring dips

Metcon

Metcon (Time)

buy in: 25 thrusters (95/65)

15-12-9

handstand pushups

alternating pistol squats

toes to bar

cash out: 300 meter run

Categories: WOD

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