Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
TABATA (20 SEC WORK/10 SEC REST)
BURPEES
AIR SQUATS
PUSH UPS
30 METER SHUTTLE RUNS
Metcon
Metcon (Time)
IN TEAMS OF 2 COMPLETE FOR TIME:
800 METER MED BALL RUN (20/14)
100 KB SWINGS (55/35)
100 GOBLET SQUATS (55/35)
100 BURPEES
100 THRUSTERS (45/35)
800 METER MED BALL RUN