Crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

15 minutes

:30 each position 3 position stretch

:30 triceps stretch per side

:30 front squats with :03 pause at bottom

3 rounds

10 front rack lunges

:30 handstand hold

10 jumping pull ups

Weightlifting

Front Squat (5×3)

Metcon

Metcon (Time)

Thrusters (115/85)

Chest to bar pull ups