Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
5 minutes mobility for gymnastics movements
conditioning:
10 cal row
10 cal bike
10 cal ski
10 cal bike
10 cal ski
10 cal row
Gymnastics
GYMNASTICS PRACTICE (1 rm)
20 MINUTES TO WORK ON A SKILL:
PISTOLS
DOUBLE UNDERS
HANDSTANDS (HOLDS, PUSH UPS, WALKS)
MUSCLE UPS
Metcon
Metcon (Time)
100 double unders
80 sit ups
60 wall balls (20/14)
40 burpees over the bar
20 hang power cleans (135/95)
100 double unders