Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
30 SECOND TRICEP STRETCH
1 MINUTE LACROSSE BALL ROLL OUT
CONDITIONING:
AMRAP 3
5 PLATE GTOH
7 AIR SQUATS
9 SIT UPS
Weightlifting
Push Jerk (5 5 3 3 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
25 DOUBLE UNDERS
20 CALORIES (ROWER/ASSAULT BIKE)
15 FRONT SQUATS (85/55)