Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE FRONT RACK HOLD IN SQUAT
1 MINUTES TRICEP HOLD (ES)
CONDITIONING:
AMRAP 4
10 RING ROWS
10 JUMPING DIPS
10 SQUATS
Weightlifting
Front Squat (5X6 (NO PAUSE) WITH 5X5 1 ARM SHOULDER PRESS)
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
400 METER RUN
10 DEADLIFTS (185/125)
20 WALL BALL SHOTS (20/14)