crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up (No Measure)

15 minutes

20 over and backs

:30 handstand hold

20 kyacks

:30 hollow hold

20 kips on the bar

:30 plank

conditioning:

10 single arm db shoulder press

20 sit ups

30 squats

20 sit ups

10 single arm db shoulder press

Weightlifting

Push Press (5×3)

Metcon

Metcon (Time)

21-15-9 (115/85)

front squat

shoulder to overhead

Categories: WOD

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