Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 kb sumo deadlift high pulls
30 second hollow hold on bar
10negative push ups
30 hollow hold on floor
Conditioning:
Amrap 4
5 jumping pull ups
5 jumping dips
5 calories
Gymnastics
Pull-ups (5×5)
Add weight or strict
Ring Dips (5×5)
Add weight or strict
New Section
Metcon (AMRAP – Reps)
Emom 12
1st minute 12 box jumps (30/24)
2nd minute 15 hand release pushups
3rd minute 18 abmat situps