Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute paleo chair
1 minute over and backs
1 minute pigeon pose (:30 per side)
1 minute around the worlds
conditioning:
3 rounds
10 air squats
20 sit ups
Weightlifting
Back Squat (5×6 add 5-10 pounds from last lift)
perform a 1 minute handstand hold between sets
Metcon
Metcon (AMRAP – Reps)
amrap 8
1-2-3-4…
wall walk
burpee over the bar
shoulder to overhead (115/85)