crossfit friday

Fox River Strength and Conditioning – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2 rounds

:30 it band roll out per side

10 db overhead squats

:30 air squats

10 db overhead squats

:30 walking lunges

conditioning:

3 rounds

10 goblet squats

20 knees to chest

10 push ups

Weightlifting

Overhead Squat (5×3)

Metcon

Metcon (Time)

5 rounds for time

10 left arm db shoulder to overhead (50/35)

10 burpee box jump overs (24/20)

10 right arm db shoulder to overhead (50/35)

10 russian swings (70/55)