Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
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10 over and backs
10 hollow rocks
10 kyacks per side
10 supermans
10 meter inch worm
Conditioning
Amrap 4
30 second handstand hold
10 jumping pull ups
30 second plank
Gymnastics
Kipping progressions
Metcon
McGhee (AMRAP – Rounds and Reps)
30-Minute AMRAP of:
5 Deadlifts, 275#
13 Push-ups
9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here
Individual or as a team female weight 185