Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 negative pushups
10 banded pull aparts
:10 behind the back pvc holds
:30 chest opener
conditioning:
3 rounds
10 ring rows
15 sit ups
10 push ups
Gymnastics
Pull-ups (5×5)
strict, L sit, weighted
Gymnastics
Ring Dips (5×5)
strict full pike positon or weighted
Metcon
Metcon (Time)
for time
21 front rack lunges (95/65) (115/85)
42 sit ups
63 double unders
15 front rack lunges
30 sit ups
45 double unders
9 front rack lunges
18 sit ups
27 double unders