Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
:30 pull up bar hold
:30 empty bar overhead hold
:30 ring dip hold
:30 plank
Conditioning:
Amrap 2
5 jumping pull ups
5 hand release push ups
5 pulls on pull up bar
Gymnastics
Pull-ups (5×5)
Ring Dips (5×5)
Metcon
Metcon (Time)
For time
50 double unders
40 alternating pistol squats
30 burpees over the bar
20 hang power cleans (115/85)
30 burpees over the bar
40 alternating pistol squats
50 double unders