Friday, I’m in Love

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

PVC Game x 6 Minutes

*Everytime PVC Drops

1st Drop: 10 Walking Lunges

2nd Drop: Worlds Greatest Stretch x 20s each

3rd Drop: 10 Hollow Rocks + 10 Supermans

Then,

Technique Coaching Work + S2OH + T2B

Strength

Push Jerk (1RM)

Metcon

Jones Bones (AMRAP – Rounds and Reps)

AMRAP 12:

10 T2B

10 S20H (135, 95)

200 Meter Run

Extra Credit

Barbell Curl (21s 3 x 7 x .25, .50, Full ROM)

Categories: WOD

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