Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 POSITION STRETCH 1 MIN EACH POSITON
CONDITIONING:
10 FLYING BURPEES
20 METER OVERHEAD PLATE CARRY
30 KNEES TO CHEST
20 METER OVERHEAD PLATE CARRY
10 FLYING BURPEES
Weightlifting
POWER SNATCH/OVERHEAD SQUAT (5X1)
PERFORM 5 ROUNDS OF 1 POWER SNATCH AND 2 OVERHEAD SQUATS
Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups