Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
15 minutes to perform
2 rounds
:30 upper back roll out
1 length bear crawl
:30 it band roll out per side
1 length crab walk
conditioning:
3 rounds
10 ring rows
10 jumping dips
10 jumping pull ups
Gymnastics
Pull-ups (5×5)
Gymnastics
Ring Dips (5×5)
Metcon
Metcon (Time)
21-15-9
chest to bar pull ups
overhead squats (75/55)