Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 POSITION STRETCH (30 SECONDS EACH POSITION)
1 MINUTE PIGEON POSE (EACH SIDE)
CONDITIONING:
3 ROUNDS
5 PUSH UPS
10 GTOH PLATE
15 WALKING LUNGES
Weightlifting
Front Squat (3 RM (20 MINUTE CAP))
Metcon
Metcon (Time)
5 RFT
10 KB PUSH PRESS (35/25)
10 CTB PULL UPS
10 BURPEE BOX JUMP OVERS (24/20)