Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 METER BEAR CRAWL
10 METER CRAB WALK
20 METER WAITER CARRY
10 METER INCH WORM
CONDITIONING:
3 ROUNDS
10 KB SUMO DEADLIFT HIGH PULLS
20 RUSSIAN SWINGS
30 MOUNTAIN CLIMBERS (EACH LEG)
Gymnastics
PULL UPS/RING DIP EMOM (6X5)
PERFORM 5 PULL UPS ON THE ODD MINUTE
PERFORM 5 RING DIPS ON THE EVEN MINUTE
Metcon
Metcon (Time)
FOR TIME
1000 METER ROW
THEN…
3 ROUNDS
10 FRONT SQUATS (95/65)
20 HAND RELEASE PUSH UPS
10 BURPEES OVER THE BAR
THEN…
1000 METER ROW