Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
WORLDS GREATEST STRETCH 1 MINUTE PER SIDE
IT BAND FOAM ROLL 1 MINUTE PER SIDE
ANKLE MOBILITY 1 MINUTE PER SIDE
CONDITIONING:
3 ROUNDS
10 WALL BALL SHOTS
10O METER RUN
10 PUSH UPS
Weightlifting
Back Squat (5X4 @ 80% OF 1 RM)
Metcon
Metcon (Time)
5 ROUNDS FOR TIME
5 THRUSTERS (135/95)
10 TOES TO BAR
15 BURPEES