Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
:15 tricep stretch
:30 front squat hold
:15 ankle stretch
:30 front squat hold
Conditioning:
Roxanne with air squats
Weightlifting
Front Squat (5×10)
Metcon
Metcon (Time)
600 meter run
21 deadlifts (185/105)
42 hand release push ups
400 meter run
15 deadlifts (225/155)
30 hr push ups
200 meter run
9 deadlifts (275/185)
18 hr push ups