Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute tricep stretch in green band (:30 per side)
1 minute front rack hold in bottom of squat
1 minute upper back roll out
conditioning:
3 rounds
25 single unders
20 air squats
15 knees to chest
Weightlifting
Front Squat (5×6 )
perfrom a 1 minute hollow hold between sets
Metcon
Metcon (Time)
50 double unders
30 alternating pistol squats
75 double unders
30 toes to bar
100 double unders
30 front rack lunges (95/65)