Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE PEC SMASH PER SIDE
30 SECOND CHEST OPENER WITH BAND PER SIDE
20 GLUTE BRIDGES
CONDITIONING:
4 ROUNDS
10 BOTTOMS UP KB PRESS TOTAL
20 FLUTTER KICKS PER SIDE
10 HAND RELEASE PUSH UPS
Weightlifting
Bench Press (EMOM 10 1@90% OF 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
10 CHEST TO BAR PULL UPS
20 GOBLET SQUATS (55/35)
30 DOUBLE UNDERS