Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
5 ANKLE ROTATION STRETCH EACH SIDE
45 SECOND IT BAND ROLL OUT
2 MINUTE PALEO CHAIR
CONDITIONING:
3 ROUNDS
10 WALL BALLS
15 SIT UPS
10 PUSH UPS
Weightlifting
Back Squat (5 5 4 4 3)
Metcon
Metcon (Time)
5 RFT
10 RIGHT SIDE KB THRUSTERS (45/25)
20 CALORIES (ROWER/BIKE)
10 LEFT SIDE KB THRUSTERS (45/25)