Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 MINUTES MOBILITY
FOCUS ON SHOULDERS, LATS, HIPS, ANKLES
THEN…
20 MINUTES OF BODY WEIGHT/GYMNASTICS PRACTICE
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
10 PUSH PRESS (95/65)
30 FLUTTER KICKS
10 BURPEES OVER THE BAR
*WHILE ONE PERSON PERFORMS THE AMRAP THE PARTNER IS RUNNING 200 METERS*