Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length of each movement
bear crawl
inch worm
crab walk
broad jumps
bear crawl
conditioning:
amrap 3
3 ring rows (hard)
6 push ups
9 glute bridges
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 11
5 wall walks
5 deadlifts (185/105)(225/125)
100 feet farmer carry (70/55)
Weightlifting
Push Press (5×10)
add 5 pounds from last lift