Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 SQUAT THERAPY
30 SECOND HAMSTRING STRETCH PER SIDE
10 SQUAT THERAP
30 SECOND GLUTE BRIDGES
CONDITIONING:
2×500 METER ROW (1 MINUTE REST)
Weightlifting
Back Squat (5×3 WITH 3 SECOND PAUSE AT BOTTOM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
21 ALTERNATING KB SNATCH (55/35)
15 KNEES TO ELBOWS
9 CHEST TO BAR PULL UPS