Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
THIS MONTHS CHALLENGE IS A MAX EFFORT PLANK
1 MINUTE PREACHER STRETCH ON BOX
1 MINUTE DOOR STRETCH
WORLDS GREATEST STRETCH (5 EACH LEG)
CONDITIONING:
3 ROUNDS
100 METER ROW
10 PUSHUPS
Weightlifting
KB BENCH PRESS (5X6 )
USE 2 KBS AND PERFORM 5 ROUNDS OF 6-8 REPS
Metcon
Metcon (Time)
5 ROUNDS FOR TIME
7 SHOULDER TO OVERHEAD (115/85)
14 BAR FACING BURPEES
21 AIR SQUATS
MONTHLY CHALLENGE TEST: 1 ME PLANK (HANDS OR ELBOWS)