Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE IN EACH OF THE THREE POSITION STRETCH
2 MINUTE PALEO CHAIR
CONDITIONING:
3 ROUNDS
10 DIPS
15 KNEWWS TO CHEST
29 SECOND HANDSTAND HOLD
Weightlifting
Clean and Jerk (7X2)
Metcon
Metcon (AMRAP – Reps)
4 ROUNDS
1 MINUTE KB SWINGS (55/35)
1 MINUTE KNEES TO ELBOWS
1 MINUTE WALKING LUNGES (55/35)
1 MINUTE SDLHP (75/55)
1 MINUTE REST
FINISHER: 1 ME PLANK