Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute upper back rollout with pvc pipe in overhead grip
1 minute it band rollout
1 minute spinal form rollout
Conditioning:
3 rounds
5 pvc sotts press
5 pvc snatch balance
5 abmat situps
Weightlifting
Overhead Squat (20 minutes to establish 1 rm)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 9
25 russian kb swings (70/55)
25 goblet squats (70/55)
25 kb sumo deadlift high pulls (70/55)