Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 OVERHEAD SQUAT THERAPY
30 SECOND IT BAND ROLL OUT PER SIDE
10 OVERHEAD SQUAT THERAPY
30 SECOND PIGEON POSE PER SIDE
CONDITIONING:
3 ROUNDS
30 SECOND HANDSTAND HOLD
30 SECOND PLANK UPS
30 SECOND HOLLOW ROCK
Weightlifting
Overhead Squat (5X5 @ 60% OF 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
8 WEIGHTED BOX STEPS (35/18)
8 SHOULDER TO OVERHEAD (115/85)