Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute upper back roll out with pvc pipe in snatch grip
2 minute paleo chair
30 seconds pec smash per side
conditioning:
assault bike technique then in teams of 2 perform 30 calories for time
Metcon
Overhead Squat (5×3 )
with a 3 second pause at the bottom and increse weight from last 5×3 overhead squat
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 4
5 thrusters (115/85)
5 handstand push ups
5 chest to bar pull ups
perfrom the amrap twice with 1 minute rest in between and begin the second amrap where you left off the first amrap