Crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 over and backs

10 rainbows left side

10 kyacks left side

10 over and backs

10 rainbows right side

10 kyacks right side

Conditioning:

Death by db push press

Weightlifting

Shoulder Press (5×10)

Metcon

Metcon (Time)

For time

1000 meter row

15-12-9

Front rack lunges (115/85)(135/95)

Chest to bar pull ups

800 meter run