Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
:60 tricep stretch with green band
:60 paleo chair
:60 pigeon pose
:60 front rack hold with empty barbell in bottom of squat
conditioning:
2 rounds
5 1 arm db front squat
10 abmat situps
5 1 arm db front squat
Weightlifting
Front Squat (1 rm)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 10
10 push press (95/65)
15 russian swings (55/35) (70/55)
20 double unders