Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 banded over and backs
30 second handstand hold
20 banded kyacks
30 second superman hold
conditioning:
3 rounds
5 push ups
10 ring rows
100 meter run/row
Weightlifting
Bench Press (5×6 with 5×10 back extensions )
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest