FRIDAY WOD

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

2 ROUNDS

1 MINUTE WRIST MOBILITY

20 METER SPIDERMANS

20 METER BEAR CRAWL

CONDITIONING:

25-20-15

OVERHEAD LUNGES

DOUBLE MOUNTAIN CLIMBERS

SIT UPS

Weightlifting

Front Squat (5X5)

Metcon

Metcon (AMRAP – Reps)

AMRAP 4X3

9 KB SWINGS (70/55)

6 PULL UPS

3 RING DIPS

REST 1 MINUTE

Categories: WOD

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