crossfit monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

you have 15 minutes to perform

warm up

2 rounds

:30 pec smash per side

:30 superman hold

:30 over and backs

conditioning:

3 rounds

10 push ups

20 sit ups

10 box steps

Weightlifting

Bench Press (10 rep max)

Metcon

Metcon (Time)

5 rounds for time

10 weighted box step overs (24/20)(50/35)

20 alternating db snatch (50/35)