Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 push ups
10 over and backs with a shrug
45 second banded dislocations
Conditioning:
Amrap 3
100 meter row
15 sit ups
20 air squats
Weightlifting
Bench Press (5×6)
Between each round:
30 second handstand hold or ME hspu
Metcon
Metcon (AMRAP – Reps)
Amrap 10
1 pull up
1 push up
1 goblet squat (55/35)
Add 1 pull up, 2 push ups and 3 goblet squats per round