Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
15 SOTTS PRESS (ADD WEIGHT IF POSSIBLE)
20 OVER AND BACKS
10 KYACKS (ES)
1 MINUTE PALEO CHAIR
CONDITIONING:
3 ROUNDS
10 GTOH WITH PLATE
20 SIT UPS
30 SECOND SUPERMAN HOLD
Weightlifting
Overhead Squat (5X4 WITH 1 MINUTE HANDSTAND HOLD)
Metcon
Metcon (Time)
“MEGAN”
21-15-9
BURPEES
KB SWINGS (55/35)
DOUBLE UNDERS
FINISHER: 5 ROUNDS ME RING DIPS (HARDEST SCALE POSSIBLE)