Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 minutes to perform
1 minute paleo chair
:30 hamstring stretch per side
1 minute paleo chair
:30 couch stretch per side
1 minute paleo chair
:30 pigeon pose per side
conditioning:
amrap 2
5 air squats
10 empty bar push press
15 sit ups
Weightlifting
Back Squat (10 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 10
10 push press (95/65)
10 burpees
10 sumo deadlift high pull (95/65)