Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 lengths bear crawl
1 length burpee broad jumps
2 lengths bear crawl
1 length crab walk
conditioning:
3 rounds
2 lengths farmer carry (70/55)
1 length waiter carry (55/35)
Weightlifting
Shoulder Press (5×6 )
perfrom 5 seated box jumps between each set (add height to the box jump from last week if possiable)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 12
10 pull ups
15/12 assault bike calories
30 air squats