Fox River Strength and Conditioning – CrossFit

View Public Whiteboard


Warm-up (No Measure)

2 rounds

10 ring rows ( false grip if possible)

30 second handstand hold

30 second hollow hold

30 second plank


rowing technique then 50 calories for time


Pull-ups (5X5)

strict pull ups and can be weighted


Box Jumps (5X5)

work on opening up fully at the jump and extending your hips at the top of the box


Metcon (Time)

3 rounds for time

30 overhead lunges (75/55)

30 knees to elbows

30 shoulder touches

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.


Download these now

You have Successfully Subscribed!