crossfit friday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 minute couch stretch per side

1 minute frogger stretch

1 minute slow air squats

1 minute paleo chair

conditioning:

3 rounds

10 db squats

:30 handstand hold

10 db lunges

:30 handstand hold

Weightlifting

Overhead Squat (5×3)

Metcon

Metcon (Time)

3 rounds for time

10 alternating db weighted box steps (50/35)

20 hand release push ups

40 shoulder touches