Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 OVER AND BACKS
10 METER DUCK WALK
20 KYACKS
CONDITIONING
800 METER RUN
Gymnastics
PRACTICE (5X1)
20 MINUTES OF BODYWEIGHT MOVEMENTS FOCUSING ON PULLING AND PUSHING MOVEMENTS
Metcon
Metcon (Time)
FOR TIME (20 MINUTE CAP)
50 WALL BALL SHOTS (20/14)
400 METER RUN/ROW
30 SHOULDER TO OVERHEAD (75/55)
20 GOBLET SQUATS (55/35)
10 BURPEES OVER THE BAR
10 WALL BALL SHOTS
200 METER RUN/ROW
30 STOH
40 GOBLET SQUAT
50 BURPEES OVER THE BAR