Friday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 banded good mornings

20 marching bridges

30 second superman hold

Conditioning:

5×10

Back extensions

Weightlifting

Deadlift (1 rm)

25 minutes to establish 1 rm

Metcon

Metcon (Time)

4 rft

10 push press (95/65)

15 pull ups

10 ring dips