Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 banded pull aparts
:30 chest opener
10 marching bridges per leg
:30 chest opener
conditioning:
death by push ups/ring push ups 2-4-6-8-10
Weightlifting
Bench Press (3 rm)
20 minutes to establish a 3 rm
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 12
20 alternating pistol squats
10 assault bike calories
20 hr push ups