Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds increasing load (start with pvc pipe)
10 overhead squats
conditioning:
in teams of 2
row 1000 meters (break up the row as you wish)
– 1 partner rows while the second partner bikes
Weightlifting
Overhead Squat (5×6 )
perform a 1 minute plank between sets
Metcon
Metcon (Time)
3 rounds for time
200 meter run
30 wall balls (20/14)