FRIDAY CROSSFIT

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

HAPPY BIRTHDAY JASON Y!!!

20 OVER AND BACKS

1 MINUTE FRONT RACK HOLD

20 KYACKS

CONDITIONING:

15-12-9

PULLS ON THE ROWER

KNEES TO CHEST

AIR SQUATS

Weightlifting

Shoulder Press (5X6 AT 50-60% OF 1 RM)

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
*YOU CAN PERFORM THIS WORD SOLO OR AS A TEAM*

Categories: WOD

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