Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
HAPPY BIRTHDAY BRIDGET
3 rounds
:30 handstand hold
:30 plank
:30 hollow hold
Gymnastics
Pull-ups (5×5)
Ring Dips (5×5)
Metcon
Metcon (Time)
“dirty 30”
30 box jumps (24/20)
30 jumping pull ups
30 kbs (35/25)
30 lunges
30 knees to elbows
30 push press (45/35)
30 back extensions
30 wall balls (20/14)
30 burpees
30 double unders