Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 OVER AND BACKS
10 SQUAT THERAPY
20 KYACKS
10 SQUAT TO STANDS
CONDITIONING:
10 MED BALL CLEANS
20 WALL BALLS
30 KNEES TO CHEST
40 FLUTTER KICKS
50 SUPERMANS
Weightlifting
Clean (2 EVERY 90 SECONDS FOR 12 MINUTES AT 80% 0F 1 RM)
Metcon
Metcon (AMRAP – Reps)
EMOM 9
10 RING DIPS
15 GOBLET SQUATS (55/35)
FINISHER: 100 SIT UPS