Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 minute pigeon pose
1 minute wrist mobility
30 second tricep stretch per side
conditioning:
death by air squats
Weightlifting
Front Squat (5×6 with 5×12 ghd sit ups)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 13
15 deadlifts (185/125)
15 toes to bar
15 ring dips