Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length of each movement
Bear crawl
Crab walk
Burpees broad jump
Inch worm
Walking lunge
Conditioning:
Amrap 3
10 hand release push ups
5 toes to bar/rig
10 squats
Weightlifting
Shoulder Press (5×3)
Metcon
Metcon (AMRAP – Reps)
Amrap 8
2 strict ring dips
2 wall balls (20/14)
4
4
….
Finisher: 50 abmat sit-ups