Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 over and backs
30 second upper back roll our
10 kyacks per side
30 second oh hold (75/55)
Conditioning:
3 rounds of :30 seconds each
Handstand hold
Plank
Hollow rocks
Weightlifting
Overhead Squat (5×2)
With a partner 1 person performs overhead squat while 1 person performs 1 length of a sled push (45/25)
Metcon
Metcon (Time)
For time
50 kb swings (55/35)
40 hr push ups
30 goblet squats (55/35)
20 knees to elbows
10 weighted lunges 45/25)
10 kb swings
20 hr push ups
30 goblet squats
40 knees to elbows
50 weighted lunges