Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
High Knees
Butt Kickers
Inside Taps
Outside Taps
High Skip
Long Skip
Knee Hug + Lunge w. forearm to floor + thoracic rotation + toe point
Leg Swing opposite toe to opposite hand
Carioca
Jumping Jack Shuffle
90 Degree Hip Rotation
X-Band Walks x 10 steps each direction + banded goodmorning x 2 rounds without stopping
Strength
Metcon (No Measure)
5 Rounds of:
25 Ft. Handstand Walk or 20s Handstand Hold
20s Hollow Hold or L-Sit Hold
Rest as needed between sets.
Metcon
Metcon (Weight)
AMRAP 25 of:
20 Meter Heavy Sledpush
20 Meter Front Rack KB Carry (53s, 35s)
15 Meter Overhead KB Carry (53s, 35s)
Rest 90s between completed rounds
Score is heaviest Sledpush