Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
At a slow pace with an empty bar: 10-8-6-4
Strict Press
Barbell Rows
Barbell Curls
*Run 4 x 25m shuttle after each
Then,
Coaching Review
Strength
Shoulder Press (Build to a 1RM)
Pull-ups (Strict 2 x 3)
Metcon
Strict Cindy (AMRAP – Rounds and Reps)
AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats