Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 OVER AND BACKS
30 SECONDS BEHIND THE BACK PVC STRETCH
5X5 TYW
CONDITIONING:
AMRAP 3
10 RING ROWS
10 PUSH UPS
Gymnastics
Pull-ups (5X5 ADD WEIGHT/HARDEST SCALE)
Gymnastics
Ring Dips (5X5 ADD WEIGHT OR HARDEST SCALE)
Metcon
Metcon (Time)
30-20-30
BURPEE BOX JUMPS (24/20)
DEADLIFTS (115/85)
*20 MINUTE CAP*