Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
45 second pigeon pose per side
1 length crab walk
45 seconds of worlds greatest stretch
20 over and backs
conditioning:
amrap 2
3 kb swings
3 kb squats
6 kb swings
6 kb squats
…..
Weightlifting
Push Jerk (5×6 with 5×5 box jumps)
Metcon
Metcon (2 Rounds for reps)
amrap 8
8 wall balls (20/14)
16 overhead lunges (55/35)
24 sit ups
rest 1 minute
amrap 8
8 weighted sit ups (55/35)
16 overhead lunges (55/35)
24 wall balls (20/14)