Crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

:30 per movement

3 position stretch

Upper back form roll

Over and backs

Kb smash

Conditioning:

Death by kb swings

Weightlifting

Shoulder Press (5×10)

Add 5 pounds to last lift

Metcon

Metcon (Time)

For time

21-18-15-12

Sumo deadlift high pull (115/85)

Wall balls (30/20)

Bar facing burpees

Categories: WOD

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