Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY
THEN…
3 ROUNDS 30 SECONDS WORK/30 SECONDS REST
HOLLOW HOLD
SUPERMAN HOLD
HOLLOW ROCK
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 (IN TEAMS OF 2)
10 PUSH UPS
20 WALL BALL SHOTS (20/14)
30 SIT UPS
40 AIR SQUATS
50 BURPEES