Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
HAPPY BIRTHDAY RYAN!!!
1 MINUTE WORLDS GREATEST STRETCH
1 MINUTE PALEO CHAIR
1 MINUTE ANKLE ROTATION
1 MINUTE PIGEON POSE
CONDITIONING:
3 ROUNDS
10 TALL BOX JUMPS/STEPS
20 SIT UPS
30 MOUNTAIN CLIMBERS (EACH LEG)
Weightlifting
Hang Clean (5X3)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
3,6,9,12….
BACK SQUATS (135/95)
KNEES TO CHEST/TTB
KB SWINGS (55/35)
*100 METER RUN BETWEEN ROUNDS*