Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE PALEO CHAIR
30 SECOND PIEGON POSE EACH SIDE
30 SECOND ANKLE ROTATION EACH SIDE
CONDITIONING:
4 ROUNDS
10 GOBLET SQUATS
10 SIT UPS
10 RUSSIAN KB SWINGS
Weightlifting
Back Squat (5X5 70-75% 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 POWER SNATCH (95/65)
10 KBS (70/55)
15 DEADLIFT (95/65)
20 BURPEES
250 METER ROW/200 METER RUN
FINISHER: 45 SECOND PLANK