Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute paleo chair
30 second pigeon pose per side
1 minute wall sit
30 second squat to stand
conditioning:
3 rounds
5 jumping dips
10 air squats
15 lunges
Weightlifting
Back Squat (5×6 with 5×10 back extensions )
Metcon
Metcon (Time)
for time
1000 meter row OR 800 meter run
then..
3 rounds
10 handstand pushups
20 alternating db clean and jerks (35/25)
30 ab mat sit ups
then…
500 meter row OR 400 meter run