Fox River Strength and Conditioning, Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 METER BEAR CRAWL
20 METER REVERSE CRAB WALK
1 MINUTE COUCH STRETCH EACH SIDE
CONDITIONING:
3 ROUNDS
100 METER ROW
15 AIR SQUATS
10 PUSH UPS
Weightlifting
Push Press (5X3 @70-80% OF 1 RM)
Metcon
Metcon (Time)
4 RFT
12 WEIGHTED BOX STEPS
14 ALTERNATING KB SNATCH (55/35)
300 METER RUN/ROW