Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
mobility
5 rounds
1 minute handstand hold
1 minute hollow hold
1 minute superman hold
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 23 (in teams of 3)
100 pull ups
100 push ups
100 air squats
100 calories