Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 SUPERMANS (FOCUS ON GLUTE AND HAMSTRING SQUEEZE)
10 METER INCH WORMS
20 GLUTE BRIDGES
10 METER CRAB WALK
CONDITIONING:
50 MOUNTAIN CLIMBER PER SIDE
400 METER RUN
30 SIT UPS
20 LUNGES TOTAL
10 RING ROWS
Weightlifting
TURKISH GET UPS AND SPLIT SQUATS
PERFORM 5 SETS OF 3 TURKISH GET UPS PER ARM FOLLOWED BY 5 ROUNDS OF 10 SPLIT SQUATS PER LEG
Metcon
Metcon (AMRAP – Reps)
EVERY 1:30 FOR 15 MINUTES
1ST 1:30 14 ALTERNATING PISTOLS
2ND 1:30 200 METER RUN
3RD 1:30 25 RUSSIAN SWINGS (55/25)
FINISHER: BICEP CURLS/DIPS/PULL UP PROGRESSIONS