Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Mobility
Then…
3 rounds
20 second handstand hold
20 second hollow hold
20 second sit ups
Metcon
Metcon (AMRAP – Reps)
In teams of 2
5 rounds
1 minute kb swings (55/35)
1 minute box jumps (24/20)
1 minute push ups
1 minute air squats
1 minute rest