crossfit monday

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

15 minutes:

2 rounds

10 banded dislocations

:30 pec smash per side

:60 rig chest stretch

conditioning:

amrap 2

10 push ups

5 jumping pull ups

10 lunges

Weightlifting

Bench Press (5×3)

Metcon

Metcon (Time)

5 rft

20 db overhead squats (50/35)

20 sit ups

20 alternating db cleans (50/35)