Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
happy birthday tighe!
2 rounds :30 per movement
Negative push ups
Ring dip hold
Hollow hold on pull up bar
Plank
Conditioning:
1:1 work rest
:15 assault bike
:30 assault bike
:45 assault bike
:60 assault bike
Weightlifting
Bench Press (5×10 add 5 pounds to last lift)
Metcon
Metcon (AMRAP – Reps)
emom 20
1st 3 lengths of a bear crawl
2nd 10 ring dips