Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
:30 frogger stretch
:30 paleo chair
:30 squat therapy
:30 air squats
conditioning:
3 rounds
5 ring rows
10 sit ups
5 jumping squats
Weightlifting
Back Squat (5×10)
add 5 pounds from last lift
Metcon
Metcon (Time)
3 rounds for time
500 meter row
40 walking lunges
30 hr push ups