Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE FRONT RACK HOLD
30 SECOND BANDED TRICEP STRETCH PER SIDE
30 SECOND ANKLE MOBILITY PER SIDE
CONDITIONING:
AMRAP 2
2 PUSH UPS
4 SIT UPS
6 RUSSIAN TWISTS PER SIDE
Weightlifting
Front Squat (5X5 AT 60-70% OF 1 RM)
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
20 WALL BALLS (20/14)
10 SQUAT SNATCH (75/55)
20 BURPEES OVER THE BAR