Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
5X5 TYW
20 OVER AND BACKS
10 WORLDS GREATEST STRETCH (5 PS)
CONDITIONING:
10 KB SWINGS
20 SIT UPS
30 SUPERMANS
40 TOTAL MOUNTAIN CLIMBERS
50 SECOND HANDSTAND HOLD
Weightlifting
Push Press (3 EVERY 90 SECONDS FOR 15 MINUTES @ 80% 1 RM)
Metcon
Metcon (Time)
21-15-9
BOX JUMP OVERS (24/20)
KB CLEANS (55/35)
WEIGHTED SIT UPS (45/35)