Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 OVER AND BACKS
20 KYACKS
10 METER INCH WORMS
10 METER CRAB WALK
CONDITIONING:
750 METER ROW
Weightlifting
Hang Snatch (EMOM 8 1@80% OF 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
(3 TIMES WITH MINUTE REST BETWEEN PICKING UP WHERE YOU LEFT OFF)
6 ALTERNATING PISTOL SQUATS
8 RING DIPS
12 BOX JUMPS (24/20)