FRIDAY CROSSFIT

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1 MINTUE CHEST OPENER IN RIG

1 MINUTE BANDED PULL APARTS

1 MINUTE MARCHING BRIDGES

1 MINUTE SIT UPS

CONDITIONING:

2 ROUNDS

10 PUSH UPS

10 JUMPING DIPS

10 PLANK UPS

Weightlifting

Bench Press (5X6)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 14

10 PUSH JERKS (95/65)

15 KNEES TO ELBOWS

20 CALORIE ROW