Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 over and backs
5 shoulder presses
10 kyacks
10 push presses
10 inch works
5 shoulder presses
10 burpee broad jumps
10 push presses
Weightlifting
Push Press (5×3)
Metcon
Metcon (AMRAP – Reps)
Amrap 7
2 wall walks
2 weighted box steps alternate legs (50/35)
Finisher
Accumulate 3-5 handstand hold