Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINTUE CHEST OPENER IN RIG
1 MINUTE BANDED PULL APARTS
1 MINUTE MARCHING BRIDGES
1 MINUTE SIT UPS
CONDITIONING:
2 ROUNDS
10 PUSH UPS
10 JUMPING DIPS
10 PLANK UPS
Weightlifting
Bench Press (5X6)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
10 PUSH JERKS (95/65)
15 KNEES TO ELBOWS
20 CALORIE ROW