Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY 5 MINUTES
THEN…
200 METER RUN
THEN…
MOVEMENT PRACTICE
DEADLIFTS
PUSH PRESS
RUSSIAN SWINGS
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 25
IN TEAMS OF 2 (EACH ATHLETE COMPLETES ONE ROUND BEFORE MOVING TO THE NEXT ROUND)
3 DEADLIFTS (115/85)
3 PUSH PRESS (115/85)
3 RUSSIAN SWINGS (55/35)
*ADD 3 REPS TO EACH MOVEMENT FOR EACH ROUND*