Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 NEGATIVE PUSH UPS
10 PLANK UPS PER SIDE
10 KB HIGH PULLS
CONDITIONING:
AMRAP 3
5 KB SWINGS
7 TOES TO BAR
Weightlifting
Push Press (20 MINUTES TO EST 1 RM)
Metcon
Metcon (Time)
30-25-20
WALL BALL SHOTS (20/14)
WEIGHTED SIT UPS (25/15)