Why can’t it be Friday Already

Fox River Strength and Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Dynamic warmup

then,

Sprints

Strength

Back Squat (5 x 3 @80%, every 90s. w/1 second pause)

Deadlift (Build to Metcon weight in 3 x 3. Rest 60s)

Metcon

Batwings (Time)

For time:

30 Calorie Bike or 30 Cal Ski Erg or 400m Run

30 Deadlifts (225, 155)

30 Lateral Burpees

Extra Credit

Double Leg Banded Leg Curls (8 x 20s work/10s rest)