Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 METER SPIDERMANS
30 SECOND PLATE HOLD
10 METER BEAR CRAWL
30 SECOND PLATE HOLD
10 METER CRAB WALK
CONDITIONING:
3 ROUNDS
10 WALL BALLS
20 SIT UPS
30 FLUTTER KICKS (TOTAL)
40 MOUNTAIN CLIMBERS (T0TAL)
Weightlifting
TURKISH GET UPS AND SPLIT SQUATS (5X3)
PERFORM 5 SETS OF 3 TURKISH GET UPS PER ARM FOLLOWED BY 5 ROUNDS OF 10 SPLIT SQUATS PER LEG
Metcon
Metcon (Time)
FOR TIME:
50 JUMPING SQUATS
40 WEIGHTED SIT UPS (45/25)
30 FRONT RACK LUNGES (75/55)
200 METER RUN
10 PUSH PRESS (75/55)
10 JUMPING SQUATS
20 WEIGHTED SIT UPS (45/25)
30 FRONT RACK LUNGES (75/55)
400 METER RUN
50 PUSH PRESS (75/55)