crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds (:30 per movement)

3 position stretch

front rack hold

empty bar front rack lunge

conditioning:

amrap 2

5 goblet squats

5 sit ups

5 supermans

Weightlifting

Front Squat (5×10)

add 5 pounds from last lift

Metcon

Metcon (Time)

buy in: 40 calories

21-15-9

shoulder to overhead (115/85)

strict ring dips

cash out: 400 meter run

Categories: WOD

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