Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 POSITION SHOULDER STRETCH (45 SECONDS IN EACH POSITION)
CONDITIONING:
6 100 METER ROWS
Weightlifting
Push Press (4 3 2 2 2)
Metcon
Metcon (AMRAP – Reps)
AMRAP 4 (3 TIMES WITH 1 MINUTE REST BETWEEN)
3 WEIGHTED BOX STEPS EACH LEG
6 HAND RELEASE PUSHUPS
9 PULL UPS