Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE BANDED HIP STRETCH (EACH SIDE)
1 MINUTE BULLY STRETCH (EACH SIDE)
1 MINUTE ANKLE ROTATION (EACH SIDE)
CONDITIONING:
4 ROUNDS
30 SECOND HANDSTAND HOLD
30 SECOND PLATE PRESS
30 SECOND AIR SQUATS
Weightlifting
KB OVERHEAD SQUATS (5X6 AT 60% OF 1 RM)
Metcon
Metcon (Time)
5 ROUNDS
10 RING PUSHUPS
12 ALTERNATING KB SNATCH (55/35)
14 BURPEES