Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
MOBILITY (10 MINUTES)
THEN…
100 METER RUN
10 RING ROWS
200 METER RUN
20 SIT UPS
300 METER RUN
30 MOUNTAIN CLIMBERS (EACH SIDE)
Metcon
Metcon (Time)
TIME CAP OF 30 MINUTES
IN TEAMS OF 2
100 RING ROWS/PULL UPS
400 METER RUN (PARTNERS RUN TOGETHER)
100 BOX JUMPS (24/20)
600 METER RUN(PARTNERS RUN TOGETHER)
100 RUSSIAN SWINGS (55/35)
800 METER RUN(PARTNERS RUN TOGETHER
100 GOBLET SQUATS (55/35)
*IF YOUR TEAM COMPLETES THE WOD COMPILE AS MANY BURPEES AS A TEAM UNTIL CAP IS HIT*