WOD

Fox River Strength and Conditioning – CrossFit

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Warm-up

Warm-up (No Measure)

2 rounds

10 ring rows ( false grip if possible)

30 second handstand hold

30 second hollow hold

30 second plank

conditioning:

rowing technique then 50 calories for time

Gymnastics

Pull-ups (5X5)

strict pull ups and can be weighted

Gymnastics

Box Jumps (5X5)

work on opening up fully at the jump and extending your hips at the top of the box

Metcon

Metcon (Time)

3 rounds for time

30 overhead lunges (75/55)

30 knees to elbows

30 shoulder touches

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