Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:30 in each of the 3 position stretch
:30 handstand hold
:30 plank
:30 in each of the 3 position stretch
Conditioning:
3 rounds
5 push ups
10 sit ups
15 squats
Weightlifting
Bench Press (Establish 3 rm)
Metcon
Metcon (AMRAP – Reps)
Amrap 8
2 gtoh (115/85)
2 burpee pull ups
4
4