Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 METER SPIDERMAN
15 SQUAT THERAPY
10 METER INCH WORM
15 SQUAT THERAPY
CONDITIONING:
3 ROUNDS
5 JUMPING PULL UPS
10 PUSH UPS
15 AIR SQUATS
Weightlifting
Back Squat (5X5 A@ 60-70% OF 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 ALTERNATING KB CLEANS (55/35)
24 OVERHEAD LUNGES (45/25)
36 SIT UPS