Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 SECOND BANDED CHEST STRETCH
1 MINUTE UPPER BACK ROLL OUT
CONDITIONING:
3 ROUNDS
30 SECOND HOLLOW HOLD
30 SECOND HANDSTAND HOLD
30 SECOND SUPERMAN HOLD
Weightlifting
Bench Press (5 4 4 3 3 )
Metcon
Metcon (Time)
10 RFT
10 RING PUSH UPS
10 ALTERNATING PISTOL SQUATS