Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
HAPPY BIRTHDAY TIGHE!!!
3 POSITION BANDED STRETCH (1 MIN PER POS PER SIDE)
CONDITIONING:
2 ROUNDS
100 METER KB FRONT RACK CARRY
20 SIT UPS
Weightlifting
Push Press (5X4)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
IN TEAMS OF 2
3 BENCH PRESS (155/105)
8 RING DIPS
100 METER BEAR CRAWL