Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
30 SECOND TRICEP STRETCH EACH SIDE
30 SECOND ROWER/BIKE
1 MINUTE PALEO CHAIR
30 SECOND ROWER/BIKE
CONDITIONING:
RUN 800 METERS
Weightlifting
Front Squat (5X4 @70% OF 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
10 HANG CLEANS (95/65)
20 BOX JUMPS (24/20)
30 SIT UPS