Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MIN COUCH STRETCH (ES)
1 MIN PALEO CHAIR
1 MIN HAMSTRING STRETCH (ES)
CONDITIONING
3 ROUNDS
200 METER RUN
15 AIR SQUATS
Weightlifting
Back Squat (1 RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
2 SHOULDER TO OVERHEAD (115/85)
2 TOES TO BAR
4 STOH
4 TTB
CONTINUE TO ADD 2 REPS PER MOVEMENT THROUGH THE 8 MIN AMRAP