Crossfit monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 over and backs with shrug

:30 dead hang

10 kyacks per side

:30 empty bar overhead hold

Conditioning:

Amrap 4

300 meter row

Then

10 glute bridges

10 sit ups

10 push ups

Weightlifting

Push Press (3 RM)

Take 20 minutes to establish a 3 rm

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 10

10 sumo deadlift high pulls (115/85)

10 bar facing burpees