Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute paleo chair
30 second hollow hold
1 minute wall sit
30 second superman hold
1 minute air squats
30 second plank
Conditioning
Death by air squats
Weightlifting
Back Squat (5×3)
3 second pause at the bottom add 5-10 pounds from last lift
Metcon
Metcon (4 Rounds for reps)
Tabata (8 rounds of each movement :20/:10 work redt ratio)
Sumo deadlft high pull (95/65)
Wall balls (20/14)
Alternating db snatches (50/35)
Burpees over the bar
Complete all 8 rounds of one movement before moving to the next movement