Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
HAPPY BIRTHDAY MINMAE!!!
1 MINTUE FRONT RACK HOLD
1 MINUTE WRIST MOBILITY
CONDITIONING:
3 ROUNDS
10 ASSAULT BIKE CALORIES 1:1 REST
Weightlifting
Front Squat (EMOM 9 1@90% 1 RM)
Metcon
Metcon (Time)
“FREAK”
1 ROUNDS OF EACH BENCHMARK
FRAN
21 THRUSTER (95/65)
21 PULL UPS
EVA
800 METER RUN/ROW
30 KB SWINGS (55/35)
30 PULL UPS
ANNIE
50 DOUBLE UNDERS
50 SIT UPS
KELLY
400 METER RUN/ROW
30 BOX JUMPS (24/20)
30 WALL BALLS (20/14)
25 MINUTE TIME CAP