Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 minute of mobility
conditioning:
ab mat waiter carry game
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 25 (in teams of 3)
800 meter med ball carry (20/14)
70 sit ups
60 wall balls (20/14)
50 dumbbell clean and jerks (50/35)
40 kb russian swings (55/35)
30 plate ground to overhead (45/25)
20 burpees to a plate (45/25)
100 meter farmer carry (55/35)