Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
“Pet Rock Warm-up”
Get into teams of 2 and complete a 400 meter run with 1 Heavy Kettlebell (pet rock.) The kettlebell is not to touch the ground and can be passed back and forth between partners however they see fit.
Metcon
Metcon (Distance)
In teams of 3:
Each for Max Distance:
10 Minutes of Farmer Carry (70, 53)
10 Minutes of Sled Push Moderate
10 Minutes of Barbell Back Rack Carry (135, 95)
Then
10 Minutes of bike, row, jog at a conversational pace.