Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 GLUTE BRIDGES
20 OVER AND BACKS
10M SPIDERMANS
20 KYACKS
CONDITIONING:
3 ROUNDS
200 M RUN
10 PUSH UPS
Weightlifting
TURKISH GET UPS AND SPLIT SQUATS
PERFORM 5 SETS OF 3 TURKISH GET UPS PER ARM FOLLOWED BY 5 ROUNDS OF 10 SPLIT SQUATS PER LEG
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
5 HSPU
15 BOX JUMP OVERS (24/20)
20 AB MAT SITUPS
FINISHER: 800 M RUN