Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 jumping pull ups
10 jumping ring dips
10 ring rows
10 yoga push ups
conditioning:
3 rounds
100 meter run
10 knees to chest
10 jumping squats
Gymnastics
Pull-ups (25 reps)
work through 25 strict pull ups (use weight if you can)
Ring Dips (25 reps)
work through 25 strict ring dips (add weight if you can)
Metcon
Metcon (AMRAP – Rounds and Reps)
4 rounds for time
12 right db overhead lunges (50/35)
10 toes to bar
12 left db overhead lunges (50/35)
10 weighted box steps (50/35) (per arm kb or db)