Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE COUCH STRETCH EACH SIDE
30 SECOND PIEGON POSE EACH SIDE
1 MINUTE ANKLE/HIP ROTATION
CONDITIONING:
3 ROUNDS
10 KNEES TO CHEST
10 AIR SQUATS
10 PUSH UPS
Weightlifting
Back Squat (EMOM 9 1@90% 1 RM)
Metcon
Metcon (AMRAP – Reps)
3 ROUNDS
1 MINUTE PUSH PRESS (95/65)
1 MINUTE PULL UPS
1 MINUTE SUMO DEADLIFT HIGH PULL (95/65)
1 MINUTE CALORIES ROWER
1 MINUTE REST