Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE FRONT RACK HOLD
10 METERS SPIDERMANS
3 POSITION STRETCH (30 SEC IN EACH POSITION)
CONDITIONING:
AMRAP 4
10 PLANK UPS
10 SHOULDER TOUCHS
10 ABMAT SIT UPS
Weightlifting
Front Squat (EVERY 90 SECONDS FOR 9 MINUTES 2@80% OF 1 RM)
Metcon
Chelsea (AMRAP – Rounds and Reps)
Every minute on the minute for 30 minutes:
5 Pull-ups
10 Push-ups
15 Squats