Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
tabata (4 rounds) (:20 on/:10 off)
paleo chair
squat to stand
lunges
conditioning:
3 rounds
5 goblet squats (35/18)
10 sit ups
15 ring rows
Weightlifting
Back Squat (5×6 )
perform 5 strict pull ups between rounds add 5-10 pounds from last 5×6 back squat
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 10
10 push press (95/65)
10 burpee box jump overs (24/20)