Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute couch stretch per side
1 minute frogger stretch
1 minute slow air squats
1 minute paleo chair
conditioning:
3 rounds
10 db squats
:30 handstand hold
10 db lunges
:30 handstand hold
Weightlifting
Overhead Squat (5×3)
Metcon
Metcon (Time)
3 rounds for time
10 alternating db weighted box steps (50/35)
20 hand release push ups
40 shoulder touches