Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
1 MINUTE PALEO CHAIR
30 SECOND COUCH STRETCH EACH SIDE
30 SECOND ANKLE ROTATION EACH SIDE
CONDITIONING:
2 ROUNDS (45 SECONDS OF WORK/15 SECONDS OF REST)
HOLLOW ROCKS/HOLDS
SUPERMANS
FLUTTER KICKS
Weightlifting
Back Squat (5X6 AT 70% OF 1 RM)
Metcon
Metcon (AMRAP – Reps)
EMOM 8
10 KB SWINGS (70/55)
25 DOUBLE UNDERS