Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 BANDED PULL APARTS
30 SECOND GOBLET SQUAT HOLD
10 BANDED OVER AND BACKS
30 SECOND GOBLET SQUAT HOLD
CONDITIONING:
10 JUMPING PULL UPS
5 BURPEES
20 SIT UPS
10 AIR SQUATS
30 FLUTTER KICKS PER SIDE
15 RING ROWS
Weightlifting
Push Press (5X5 ADD 5-10 POUNDS FROM LAST LIFT)
Metcon
Metcon (AMRAP – Reps)
EMOM 12
1ST 40 DOUBLE UNDERS
2ND 20 ABMAT SIT UPS
3RD 10 HSPU