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*