CROSSFIT FRIDAY

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

1 MIN FRONT RACK HOLD

1 MIN RUSSIAN SQUAT

1 MIN TRICEP HOLD

CONDITIONING:

4X400M RUN 1:1 REST

Weightlifting

Front Squat (5 4 3 2 2)

Metcon

Metcon (Time)

5 RFT

10 HANG SQUAT CLEAN (95/65)

15 KNEES TO ELBOWS

100 M FARMERS CARRY (55/35)

Categories: WOD

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