Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length of each movement
crab walk
spiderman
flying burpees
bear crawl
conditioning:
1000 meter row
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 12
15 double kb snatch (35/25)
30 sit ups
15 double kb front squats (35/25)