Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 hamstring stretch on box
:60 jump rope
:60 hamstring stretch with green band
:60 calf stretch off rig
conditioning:
3 100 meter runs (1:1 rest)
Metcon
Eva (Time)
5 rounds for time:
Run 800 meters
30 Kettlebell swing, 70# / 53#
30 Pull-ups
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#