Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
30 SECONDS WALL TRICEP STRETCH
30 SECONDS BAR FRONT RACK HOLD
1 MINUTE PALEO CHAIR
CONDITIONING:
3 ROUNDS
10 SLOW MO AIR SQUATS
10 JUMPING PULL UPS
10 SIT UPS
Weightlifting
Front Squat (5X5 70-75% OF 1 RM)
Metcon
Metcon (Time)
4 ROUNDS FOR TIME (15 MINUTE CAP)
20 PUSH PRESS (95/65)
10 SUMO DEADLIFT HIGH PULLS (95/65)
5 WALL WALKS