monday crossfit

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

20 over and backs

10 bounds to a plate

20 kyacks

10 bounds to a plate

conditioning:

3 rounds

10 kb swings

10 push ups

10 sit ups

Weightlifting

Push Press (5×5 )

add 10 pounds from push press

Metcon

Metcon (Time)

3 rounds for time

600 meter run

40 push ups

20 box jumps (24/20)