Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 minutes of mobility for gymnastics practice
1000 meter row or ski
Gymnastics
GYMNASTICS PRACTICE (5×3)
20 MINUTES TO WORK ON A SKILL:
PISTOLS
DOUBLE UNDERS
HANDSTANDS (HOLDS, PUSH UPS, WALKS)
MUSCLE UPS
Metcon
Metcon (Time)
Push press (75/55)
Burpees over the bar
1000m Row (Time)
Max Effort 1000m Row