Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
HAPPY BIRTHDAY MELANIE!!!
20 METER KNEE HUGS
10 METERS SPIDERMANS
20 METERS KNEE HUGS
3 ROUNDS
30 SECOND HANDSTAND HOLD
30 SECOND PLANK
CONDITIONING:
DEATH BY SHOULDER TOUCHES
Weightlifting
Overhead Squat (5X2 WITH 2 TURKISH GETUPS)
Metcon
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2
ACCUMILATE 2100 METERS ON ROWER WHILE COMPLETING
AMRAP 21
9 GOBLET SQUATS (70/55)
12 TOES TO BAR