Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 KYACKS PER SIDE
30 SECOND HANDSTAND HOLD
10 OVER AND BACKS
30 SECOND OVERHEAD PLATE HOLD
10 KYACKS PER SIDE
30 SECOND HANDSTAND HOLD
CONDITIONING:
3 ROUNDS
10 HOLLOW ROCKS
10 METERS WALKING LUNGES
10 JUMPING SQUATS
Weightlifting
Overhead Squat (5X5 ADDING 5-10 POUNDS FROM LAST LIFT)
Metcon
Metcon (Time)
27-21-15
HANG CLEANS (95/65)
WALL BALL SHOTS (20/14)