Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 PALMS UP OVERHEAD PVC SQUATS
30 SECOND HANDSTAND HOLD
10 PLANK UPS
CONDITIONING:
30 FLUTTER KICKS PER SIDE
20 SUPERMANS
10 METER WAITER CARRY
10 FLUTTER KICKS PER SIDE
20 SUPERMANS
30 METER WAITER CARRY
Weightlifting
Snatch (5X5 ADDING 5-10 POUNDS FROM LAST LIFT)
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
2-4-6-8-10…
TURKISH GET UPS
INVERTED BURPEES
PULL UPS