Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE IT BAND ROLL OUT
1 MINUTE UPPER BACK ROLL OUT
10 OVERHEAD SQUAT THERAPY
CONDITIONING:
DEATH BY DOUBLE/SINGLE UNDERS
Weightlifting
Overhead Squat (EMOM 8 1@85% 1 RM)
Metcon
Metcon (Time)
BUY IN: 50 CALORIES
4 ROUNDS
5 HANDSTAND PUSHUPS
10 KNEES TO ELBOWS
20 JUMPING LUNGES
CASH OUT: 50 CALORIES