Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MIN SHOULDER ROLLOUT (ES)
1 MIN UPPER BACK ROLLOUT
1 MIN HOLLOW HOLD
1 MIN SUPERMAN
CONDITIONING
AMRAP 4
10 PUSHUPS
10 KNEES TO CHEST
10 LUNGES
Weightlifting
Push Press (1 RM)
Metcon
Metcon (Time)
3 RFT
20 KB SWINGS (55/35)
20 PUSH UPS
20 WAL BALL SHOTS (20/14)