Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 OVERHEAD SQUAT THERAPY
30 SECOND LACROSSE BALL HIP ROLL OUT PER SIDE
CONDITONING:
DEATH BY AB MAT SIT UPS
Weightlifting
Overhead Squat (20 MINTUES TO EST 1 RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP 3
CALORIES ON ROWER
REST 1 MINUTE
AMRAP 2
POWER SNATCH (115/85)
REST 1 MINUTE
AMRAP 3
CALORIES ASSAULT BIKE