Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Warm up game in 2 teams
Power Walk Races – 200 Meters x 2
Then Coaches Dynamic Warm-up
Metcon
Metcon (AMRAP – Reps)
With a partner splitting work evenly:
10 Minutes of Rowing for max distance
10 Minutes of Bike or Ski Erg for max calories
10 Minutes of Jogging or Sledpush
10 Minutes of Farmer Carries, AHAP for max distance