Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE COUCH STRETCH EACH SIDE
1 MINUTE PIGEON POSE EACH SIDE
1 MINUTE ANKLE MOBILITY EACH SIDE
CONDITIONING: DEATH BY GOBLET SQUATS
Weightlifting
Back Squat (5X5)
Metcon
Metcon (Time)
FOR TIME
50 BOX JUMPS (24/20)
40 HR PUSH UPS
30 JUMPING SQUATS
20 POWER SNATCH (75/45)
10 BURPEES
10 BOX JUMPS
20 HR PUSH UPS
30 JUMPING SQUATS
40 POWER SNTACH
50 BURPEES