Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute front rack pvc bar hold
1 minute empty bar front rack hold
1 minute front rack pvc pipe hold
Conditioning:
Amrap 3
10 sit ups
20 mountain climbers
10 air or wall squats
Weightlifting
Front Squat (5×3 with 3 second pause at bottom)
Metcon
Metcon (Time)
5 rounds for time
5 inverted burpees
10 ground to overhead (115/85)
20 calories