Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE FRONT RACK HOLD
1 MINUTE TRICRP STRETCH (BANDED)
1 MINUTE HAMSTRING STRETCH (BANDED)
1 MINUTE MARCHING BRIDGES
CONDITIONING:
3 ROUNDS
30 SEC HANDSTAND HOLD
30 SEC HOLLOW HOLD OR ROCK
30 SEC SUPERMAN HOLD
Weightlifting
Front Squat (5×5 ADD 5-10# FROM LAST LIFT)
Metcon
Metcon (3 Rounds for reps)
AMRAP 4
10 KB SWINGS (55/35)
10 JUMPING LUNGES
REST 1 MINUTE
AMRAP 4
10 ALTERNATING KB CLEANS (55/35)
10 RING DIPS
REST 1 MINUTE
AMRAP 4
10 RUSSIAN SWINGS (55/35)
10 BOX JUMPS (24/20)