Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 OVER AND BACKS
20 KYACKS
20 METERS SPIDERMANS
CONDITIONING:
3 ROUNDS
10 BOX STEPS
15 SQUATS
20 SIT UPS
Weightlifting
Push Jerk (1 RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP 3 (3X WITH 1 MIN REST BETWEEN)
6 ALTERNATING PISTOL SQUATS
12 KB SWINGS (55/35)
18 FLUTTER KICKS (PER LEG)