Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 minutes mobility based on your gymnastics work
conditioning:
100 meter run (:10 rest)
200 meter run (:20 rest)
300 meter run (:30 rest)
200 meter run (:20 rest)
100 meter run (:10 rest)
Gymnastics
1 RM GYMNASTICS MOVEMENT
CHOOSE MOVEMENT TO CREATE A 1 RM
Metcon
Metcon (Time)
for time
800 meter run
25 hang cleans (95/65)
50 push ups
25 kb swings (55/35) (70/55)
800 meter run