Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
MED BALL TOSS
MOVEMENT PRACTICE
SUMO DEADLIFT HIGH PULL (KB)
HAND RELEASE PUSH UPS
MED BALL CLEANS
Metcon
Metcon (Time)
IN TEAMS OF 2 COMPLETE:
BUY IN: 800 METER RUN
20 ROUNDS
10 KB SUMO DEADLIFT HIGH PULL (70/55)
15 HAND RELEASE PUSH UPS
10 MED BALL CLEAN (20/14)
CASH OUT: 400 SINGLE UNDERS
* SPLIT UP THE BUY IN AND CASH OUT AS NEEDED
* EACH PARTNER COMPLETES A FULL ROUND THEN SWITCHES