crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

15 minutes

2 rounds

:30 handstand hold

:30 hollow hold

:60 plank

:30 hollow hold

:30 handstand hold

conditioning

1 round

10 db push jerk (per side)

10 knees to elbows

10 burpees

Weightlifting

Push Jerk (5×3)

Metcon

Metcon (AMRAP – Reps)

emom 10

1st 12 pull ups

2nd 12 hang cleans (95/65)