Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE PALEO CHAIR
1 MINUTE PIGEON POSE EACH SIDE
10 SQUAT THERAPY
CONDITIONING:
3 ROUNDS
30 SECOND PLANK
30 SECOND HOLLOW HOLD
30 SECOND SUPERMAN HOLD
Weightlifting
Back Squat (EVERY 90 SECONDS FOR 9 MINUTES 3@80-85% OF 1 RM)
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
300 METER RUN
20 WEIGHED SIT UPS (45/25)
10 GROUND TO OVERHEAD (115/85)