CROSSFIT FRIDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MINUTE SHOULDER MOBILITY EACH SIDE

20 GLUTE BRIDGES

1 MINUTE HAMSTRING STRETCH EACH SIDE

20 GOOD MORNINGS

CONDITIONING:

4 ROUNDS

GTOH PLATE

15 SIT UPS

10 PUSH UPS

Weightlifting

Snatch (5X3)

Metcon

Metcon (Time)

21-15-9

DUEL KB DEADLIFTS (70/55)

RING DIPS

*RUN 400 METERS BETWEEN EACH ROUND*

Categories: WOD

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