Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
4 rounds
:30 handstand hold
:30 bear crawl
:30 hollow hold
conditioning:
3 rounds
10 empty bar shoulder press
10 sit ups
Weightlifting
Shoulder Press (5×5 add 5% from last 5×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 8
10 left leg pistols
20 calories
10 right leg pistols