Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
mobility
3 rounds for time
5 jumping pull ups
10 push ups
15 sit ups
Metcon
Metcon (Time)
for time (in teams of 2)
100 calories
90 toes to bar
80 lunges
70 power cleans (95/65)
60 box jumps (24/20)
500 meters
40 burpees over the bar
30 push press (95/65)
20 hand release push ups
100 calories
25 minute cap