Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 SECOND PIGEON POSE EACH SIDE
1 MINUTE WALL SIT
20 SECOND BANDED HAMSTRING STRETCH EACH SIDE
CONDITIONING:
2 ROUNDS
10 PUSH UPS
20 RING ROWS
10 JUMPING DIPS
Gymnastics
Pistols (5X5 (EL) WITH WEIGHT)
Metcon
Metcon (Time)
21-15-9
DEADLIFT (185/125)
KNEES TO ELBOWS
200 METER MED BALL RUN BETWEEN EACH ROUND