Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
5X5 TYW
20 OVER AND BACKS
10 METER INCH WORM
CONDITIONING:
2 ROUNDS
10 FLYING BUPEES
10 JUMPING PULLUPS
10 RING ROWS
Weightlifting
Shoulder Press (EVERY 2 MIN FOR 14 MINUTES 3@60% OF 1 RM)
Metcon
Metcon (Time)
50-30-10
BURPEES
10-30-50
KB SWINGS (55/35)