Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds :30 per movement
Preacher stretch
Hollow hold
Handstand hold
Plank
Conditioning
3 rounds
10 shoulder press
10 sit ups
10 mountain climbers per side
Weightlifting
Push Press (5×3 e:90)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 10
5 hspu
10 weighted box step ups(50/35)
15 Burpees to a plate