Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
5X5 TYW
20 METER SPIDERMAN
CONDITIONING:
2 ROUNDS
30 SECOND SIDE PLANK (EACH SIDE)
20 KB PULLS (FROM TOP OF KNEE)
10 PUSH UPS
Weightlifting
Push Press (EMOM 8 2@80% OF 1 RM)
Metcon
Metcon (Time)
6 RFT
3 THRUSTERS (135/95)
9 CHEST TO BAR PULL UPS
15 RUSSIAN TWISTS (45/25)
FINISHER: 100 DOUBLE UNDERS/200 SINGLE UNDERS