Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 MINUTES OF MOBILITY (FOCUS ON SHOULDERS, WRISTS, HIPS AND ANKLES)
THEN…
300 METER RUN
10 BURPEES
15 RING ROWS
20 LIGHT WEIGHT GOBLET SQUATS
Metcon
Metcon (Time)
14 ROUNDS (TEAMS OF 2)
10 TOES TO BAR
10 BURPEES TO A PLATE
10 WALL BALLS (20/14)
**WHILE ONE PARTNER IS WORKING THE OTHER PARTNER IS PERFORMING A 100 METER WAITER CARRY**