Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE DOOR STRETCH
1 MINUTE BAND SHOULDER ROTATION
CONDITIONING
10 PUSHUPS
15 SQUATS
20 RING ROWS
25 SITUPS
300 METER RUN/ROW
Weightlifting
Power Snatch (5X3 AT 60-65% OF 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
10 THRUSTERS (95/65)
15 BOX JUMPS (24/20)
200 METER RUN
FINISHING WORK:
5X5 BICEP CURLS
5X6 SPLIT SQUATS EACH LEG