Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
15 minutes
1 length of each
bear crawl
inch worm
crab walk
walking lunge
conditioning:
4 rounds
10 jumping pull ups
10 jumping dips
10 ring rows
10 push ups
Gymnastics
Pull-ups (5×5)
Ring Dips (5×5)
Metcon
Metcon (AMRAP – Reps)
death by wall ball shots (20/14)