Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 POSITION STRETCH (45 SECONDS IN EACH POSITION)
3 WALL WALKS
5 TYW’S
CONDITIONING:
4 ROUNDS
10 PUSHUPS
15 REVERSE CRUNCHES (ADD WEIGHT IF NEEDED)
10 BURPEES
Weightlifting
Shoulder Press (1 RM)
Metcon
Metcon (Time)
21-15-9
CHEST TO BAR PULL UPS
ASSAULT BIKE CALORIES
FINISHER:
3 1 MINUTE PLANKS (30 SECOND REST BETWEEN ROUNDS)
3 30 SECOND HOLLOW HOLDS (10 SECONDS REST BETWEEN ROUNDS)