Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 OVER AND BACKS
10 METER SPIDERMANS
20 KYACKS
10 METER INCH WORMS
CONDITIONING:
FOR TIME: 2000 METER ROW
Weightlifting
Overhead Squat (5X5 AT 60% 1 RM)
Metcon
Metcon (AMRAP – Reps)
TABATA (8 ROUNDS OF EACH MOVEMENT 20/10 WORK/REST)
GOBLET SQUATS (55/25)
PUSH UPS
BOX JUMPS (24/20)
AB MAT SITUPS