Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute paleo chair
30 second pigeon pose per side
1 minute wall sit
30 second hamstring stretch per side
Conditioning
3 rounds
10 meter walking lunge
20 sit ups
10 Supermans
Weightlifting
Back Squat (5×3 with 3 second pause at the bottom)
Metcon
Metcon (Time)
For time
50 kb swings (55/35)
40 knees to elbows
30 weighted box steps (45/35)
20 weighted burpees (55/35)
10 power snatch (95/65)