Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
Metcon
Metcon (Time)
12 DAYS OF CHRISTMAS (INDIVIDUAL OR TEAM OF 2)
1 PUSH PRESS (95/65)
2 GOBLET SQUATS (55/35)
3 PULL UPS
4 SUMO DEADLIFT HIGH PULL (95/65)
5 RING DIPS
6 TOES TO BAR
7 WALL BALLS (20/14)
8 BOX JUMPS (24/20)
9 BURPEES
10 THRUSTERS (95/65)
11 KB SWINGS (55/35)
12 CLEANS (95/65)