Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
5 rainbows left side
:60 preacher stretch
5 rainbows right side
:60 handstand/plate hold
Conditioning:
2 rounds
5 right arm should press
10 double under
5 left arm shoulder press
20 single unders
Weightlifting
Push Press (5×10)
Add 5 pounds to last push press
Metcon
Metcon (Time)
4 rounds for time
12 pull ups
16 alternating pistols
18 assault bike calories