Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
CONDITIONING:
3 ROUNDS
30 SEC PLANK
30 SEC HANDSTAND HOLD
30 SEC SUPERMAN HOLD
WARM UP:
1 MIN CHEST OPENER
20 SUPERMANS
10 HOLLOW ROCKS
Weightlifting
Bench Press (20 MINUTES TO EST A 1 RM)
Metcon
Metcon (AMRAP – Reps)
TABATA (8 ROUNDS 20 SEC WORK/10 SEC REST)
TOES TO BAR
BOX JUMPS (24/20)
PUSH UPS/HSPU/HR PUSH
REVERSE LUNGES