Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE UPPER BACK ROLL OUT
1 MINUTE WALL SQUAT
1 MINUTE SHOULDER SMASH EACH SIDE
1 MINUTE LAT SMASH EACH SIDE
CONDITIONING:
4 ROUNDS
10 BOX STEPS
15 PLATE PRESS
10 FROG JUMPS
Weightlifting
Overhead Squat (5X4)
Metcon
Metcon (Time)
3 ROUNDS FOR TIME
20 WEIGHTED BOX STEPS
20 PUSH PRESS (115/75)
20 PULL UPS
*EACH MINUTE PERFORM 7 BURPEES UNTIL WORKOUT IS COMPLETE*