Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
5 minutes mobility based on your gymnastics choices
conditioning:
tabata (4 rounds each movement :20 work/:10 rest)
rowing
lunges
sit ups
squats
Gymnastics
1 RM GYMNASTICS MOVEMENT (emom 10 )
CHOOSE MOVEMENT TO CREATE A 1 RM
pick a momvement you want to work on and then we will create an emom 10 for the movement
Metcon
Metcon (Time)
for time
50 power cleans (95/65)
40 assault bike calories
30 weighted box step ups (35/20) (24/20)
20 handstand push ups
10 pistols per leg