crossfit friday

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

4 rounds increasing load (start with pvc pipe)

10 overhead squats

conditioning:

in teams of 2

row 1000 meters (break up the row as you wish)

– 1 partner rows while the second partner bikes

Weightlifting

Overhead Squat (5×6 )

perform a 1 minute plank between sets

Metcon

Metcon (Time)

3 rounds for time

200 meter run

30 wall balls (20/14)

Categories: WOD

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