Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
30 second pigeon pose per sude
1 minute paleo chair
30 second couch stretch per side
1 minute wall sit
Amrap 3
10 jumping squats
15 supermans
1 length bear crawl
Weightlifting
Back Squat (5×3)
3 second pause at the bottom of the squat, add 5-10 pounds from last back squat
Metcon
Metcon (3 Rounds for reps)
Amrap 4
8 ground to overhead (95/65)
8 kb swings (55/35)
Rest 1 minute
Amrap 3
6 deadlifts (185/115)
6 burpees pull ups
Rest 1 minute
Amrap 2
Distance in meters