Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
SHOULDER ROLL OUT 1 MIN (ES)
THEN..
BOTTOMS UP KB PRESS 5X5 EACH ARM
CONDITIONING:
3 ROUNDS
4 PUSH UPS
8 SQUATS
12 SIT UPS
16 SUPERMANS
Weightlifting
Push Press (5X5 WITH 5X3 BENT OVER ROW)
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
20 WALL BALL SHOTS (20/14)
30 DOUBLE UNDERS
400 METER RUN