friday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 length of

bear crawl

spidermans

crab walk

lunges

conditioning:

tabata (4 rounds :20 seconds work/:10 seconds rest)

knees to chest

lunges

Weightlifting

snatch complex (5×1)

perform 5 sets of 1 power snatch and 2 overhead squats

add 1 sled push after each set

Metcon

Metcon (AMRAP – Reps)

emom 12

5 pull ups

6 box jumps (24/20)

7 push ups