Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 over and backs
10 rainbows left side
10 kyacks left side
10 over and backs
10 rainbows right side
10 kyacks right side
Conditioning:
Death by db push press
Weightlifting
Shoulder Press (5×10)
Metcon
Metcon (Time)
For time
1000 meter row
15-12-9
Front rack lunges (115/85)(135/95)
Chest to bar pull ups
800 meter run