Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 MINUTES MOBILITY WORK
THEN….
PUSH UP PROGRESSIONS
SQUAT PROGRESSIONS
PUSH PRESS PROGRESSIONS
PULL UP PROGRESSIONS
Metcon
Metcon (AMRAP – Reps)
4 ROUNDS
IN TEAMS OF 2 COMPLETE ( 1 PARTNER WORKS FOR A MINUTE WHILE PARTNER 2 HOLDS THE MOVEMENT THEN SWITCH)
1 MINUTE PUSH UPS (PARTNER HOLDS PLANK)
1 MINUTE GOBLET SQUATS (55/35) (PARTNER HOLDS SQUAT)
1 MINUTE PUSH PRESS (95/65) (PARTNER HOLDS BAR OVERHEAD)
1 MINUTE PULL UPS (PARTNER HOLDS A HOLLOW HOLD)