Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 MINUTES LACROSSE BALL LAT ROLL OUT EACH SIDE
CONDITIONING:
3 ROUNDS
6 BURPEE BOX STEP
12 SIT UPS
18 LUNGES
Weightlifting
Push Jerk (6X3 70% OF 1 RM)
Metcon
Metcon (Time)
3 RFT
15 GOBLET SQUATS (70/55)
20 RUSSIAN TWISTS (45/25)
15 RUSSIAN KB SWINGS (70/55)
** RUN/ROW 300 METERS BETWEEN ROUNDS**