Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
30 second pec smash per side
1 min chest opener
20 supermans
Conditioning:
Amrap 3
5 push ups
10 sit ups
15 squats
Weightlifting
Bench Press (5×3 with pause at bottom)
Metcon
Metcon (AMRAP – Rounds and Reps)
With 8 minutes on the clock
1000 meter row
Then
Amrap in remaining time
10 wall balls (20/14)
20 kb swings (55/35)