Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 banded pull apart a
30 second upper back roll out
10 banded pull apart
30 second single leg glute bridge
Conditioning
AMRAP 2
3 push ups
6 air squats
9 mountain climbers per side
Weightlifting
Bench Press (5×3)
Metcon
Metcon (3 Rounds for reps)
Amrap 3
Row 500 meters
ME burpees
Amrap 3
Row 500 meters
ME front squats (115/85)
Amrap 3
Row 500 meters
ME handstand pushups