Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
45 SEC DOOR STRETCH
20 SUPERMANS
CONDITIONING:
6 ROUNDS
5 PUSH UPS
7 TUCK JUMPS
9 PLANK SHOULDER TAPS
Weightlifting
Bench Press (5 4 3 3 2)
Metcon
Metcon (AMRAP – Reps)
AMRAP 3
6 RING DIPS
12 ALT. KB SNATCH (55/35)
REST 1 MINUTE
AMRAP 3
6 BURPEE BOX JUMP OVERS (24/20)
12 ALT. KB CLEAN (55/35)
REST 1 MINUTE
AMRAP 3
6 HANDSTAND PUSHUPS
12 KB SWINGS (55/35)