Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
30 SECOND OVERHEAD PLATE HOLD
10 NEGATIVE PUSH UPS
10 SUPERMANS
CONDITIONING:
3 ROUNDS
5 RING ROWS
10 KNEES TO CHEST
5 BURPEES
Weightlifting
Shoulder Press (5X5 60-70% OF 1 RM)
Metcon
Metcon (AMRAP – Reps)
DOUBLE TABATA (4 ROUNDS PER MOVEMENT)
*40 SECONDS WORK/20 SECONDS REST*
RING DIPS
KB SNATCH (55/35)
BURPEES TO A PLATE (45/25)
GOBLET SQUATS (55/35)