Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 over and backs
10 bounds to a plate
20 kyacks
10 bounds to a plate
conditioning:
3 rounds
10 kb swings
10 push ups
10 sit ups
Weightlifting
Push Press (5×5 )
add 10 pounds from push press
Metcon
Metcon (Time)
3 rounds for time
600 meter run
40 push ups
20 box jumps (24/20)