Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
5 Minutes, Row, Ski, Bike, Run, then
Turkish Get Up review
Metcon
Metcon (4 Rounds for reps)
5 Minutes of:
Russian Swings (70, 53)
5 Minutes of:
TGU (athlete choice of weight)
5 Minutes of:
Sled Push x 100 ft. intervals (moderate weight) (or max calories Row, Bike or Ski Erg)
5 Minutes of:
Single Arm Farmer Carry (70, 53) (Alt. sides evenly)
Strength
Front Box Squat (8 x 3 )
Done as EMOM – 60-65% of 1RM Front Squat