Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 slow ring rows
10 negative ring dips
20 over and backs
20 kyacks
Conditioning:
Death by kettlebell swings
Gymnastics
Pull-ups (5×5)
Ring Dips (5×5)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 10
10 back squats (135/95)
10 toes to bar