Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 paleo chair
10 squat therapy
:60 pigeon pose (:30 per side)
10 ankle to rig
:60 couch stretch (:30 per side)
10 squat therapy
conditioning:
2 rounds
10 empty bar back squat
10 supermans
10 knees to chest
Weightlifting
Back Squat (1 rm)
Metcon
Metcon (AMRAP – Reps)
emom 10
1st minute 15 calories
2nd minute 12 box jump overs (24/20)