Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 ring rows ( false grip if possible)
30 second handstand hold
30 second hollow hold
30 second plank
conditioning:
rowing technique then 50 calories for time
Gymnastics
Pull-ups (5X5)
strict pull ups and can be weighted
Gymnastics
Box Jumps (5X5)
work on opening up fully at the jump and extending your hips at the top of the box
Metcon
Metcon (Time)
3 rounds for time
30 overhead lunges (75/55)
30 knees to elbows
30 shoulder touches