friday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

1:00 banded dislocation

:30 glute bridges

1:00 chest opener

:30 sit ups

conditioning:

3 rounds

10 hand release push ups

10 supermans

10 alternating db snatch

Weightlifting

Bench Press (5×5 )

add 5 pounds from last bench press

Metcon

Metcon (AMRAP – Rounds and Reps)

amrap 10

10 db overhead squats (50/35)

15 toes to bar

10 burpees