Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 banded pull aparts
15 single legged glute bridge
30 second handstand hold
Conditioning:
3 rounds
5 push ups
10 ring rows
5 burpees
Weightlifting
Bench Press (1 rm)
Take 25 minutes to estsblish 1 rm
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 9
5 wall walks
6 alternating db snatch (50/35)
7 burprees over the db