Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 MINUTES MOBILITY
THEN…
MOVEMENT DEMOS
WALLBALLS
TOES TO BAR
PUSH UPS
SQUATS
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 (TEAMS OF 2)
100 CALORIES ASSAULT BIKE OR ROWER
90 WALL BALL SHOTS (20/14)
80 TOES TO BAR
70 FRONT RACK LUNGES (75/55)
60 PUSH UPS
50 BOX JUMP OVERS (24/20)
400 PARTNER METER FARMERS CARRY (55/35)