Fox River Strength and Conditioning – CrossFit
Warm-up
Weightlifting
Warm-up (No Measure)
30 SECOND TRICEP STRETCH
1 MINUTE PALEO CHAIR
30 SECOND FRONT RACK HOLD IN SQUAT
30 SECOND PIGEON POSE PER SIDE
CONDITIONING:
AMRAP 3
5 JUMPING DIPS
5 JUMPING SQUATS
5 JUMPING PULL UPS
Front Squat (1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
20 KB SWINGS (55/35)
20 PUSH UPS
20 BOX JUMPS (24/20)