Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
30 second handstand hold
10 over abd backs
30 second plank hold
10 pvc overhead squats
30 second upper back roll out
Conditioning:
6 100 meter rows
Weightlifting
Overhead Squat
Metcon
Metcon (AMRAP – Reps)
Death by
Burpee + ring dip