Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 OVER AND BACKS
30 SECOND TRICEP STRTECH EACH SIDE
10 KYACKS EACH WAY
10 KIPS ON THE BAR
CONDITIONING:
DEATH BY CALORIES (5,10,15,20,25)
Gymnastics
Pull-ups (5X5 ADD WEIGHT )
Gymnastics
Ring Dips (5X5 ADD WEIGHT)
Metcon
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.