Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length:
Bear crawl
Inch worm
Crab walk
Broad jumps
2 rounds
:30 handstand hold
:15 single arm thruster
:30 hollow hold
:15 single arm thruster
Weightlifting
Push Press
Metcon
Metcon (Time)
30 weighted box step overs (50/35)
10 kb swings (70/55)
20 weighted box step overs
20 kb swings
10 weighted box step overs
30 kb swings