Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
REMINDER SESSIONS
6 AM, 7 AM, 8 AM AND 9 AM
10M DUCK WALK
1 MINUTE PIGEON POSE
10M TWISTING WALKING LUNGE
1 MINUTE PALEO CHAIR
10M DUCK WALK
1 MINUTE PIGEON POSE
CONDITIONING:
AMRAP 3
5 JUMPING SQUATS
5 JUMPING PULL UPS
5 KB DEADLIFTS
Weightlifting
Back Squat (5×5 ADD 5-10 POUNDS FROM LAST LIFT)
Metcon
Metcon (Time)
BUY IN
50 SIT UPS
21-15-9
DEADLIFT (185/125)
HR PUSHUPS
WALL BALL SHOTS (20/14)
CASH OUT
50 SIT UPS