Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE UPPER BACK FORM ROLL WITH PVC PIPE
1 MINUTE IT BAND ROLL OUT
1 MINUTE ANKLE ROTATION EACH SIDE
CONDITIONING:
3 ROUNDS
1 MINUTE HANDSTAND HOLD
1 MINUTE PLANK
1 MINUTE HOLLOW HOLD
Weightlifting
KB OVERHEAD SQUATS (5X5 EACH ARM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
20 CALORIES
15 WALL BALLS (20/14)
10 DEADLIFTS (115/85)