Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 METERS SPIDERMANS
10 METERS FLYING BURPEES
10 HANG MED BALL CLEANS
CONDITIONING:
3 ROUNDS
10 KB HIGH PULLS
10 SIT UPS
10 RING ROWS
Weightlifting
Hang Clean (1 RM)
Metcon
Metcon (Time)
3 ROUNDS
20 SINGLE ARM KB OH SQUATS (10 PER ARM) 35/15)
400 METER RUN
60 DOUBLE UNDERS