Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 OVER AND BACKS
10 METERS SPIDERMANS
20 KYACKS
10 METERS INCH WORMS
CONDITIONING:
2 ROUNDS
10 PUSH UPS
30 FLUTTER KICKS
200 METER RUN/ROW
Weightlifting
Power Snatch (1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7
3 WALL WALKS
9 BURPEES
15 WALL BALLS (20/14)
FINISHER: 1 MINUTE PLANK