Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 METER INCH WORM
10 METER CRAB WALK
CONDITIONING:
4 ROUNDS
15 SUPERMANS
15 SIT UPS
Weightlifting
Deadlift (EMOM 10 5 DEADLIFTS @70 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 THRUSTERS (95/65)
15 KNEES TO ELBOWS
400 METER RUN