Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
90 SECOND PALEO CHAIR
1 MINUTE IT BAND ROLL OUT (ES)
10 METERS WALKING LUNGES
CONDITIONING:
3 ROUNDS
10 JUMPING LUNGES
10 PUSH UPS
100 METER RUN
Weightlifting
Split Jerk (6X2 WITH 5X5 (ES) SPLIT SQUAT W/WEIGHT)
Metcon
Metcon (AMRAP – Reps)
TABATA (8 ROUNDS 20 SEC WORK/10 SEC REST)
RING DIPS
KNEES TO ELBOWS
ALTERNATING KB SNATCH
JUMPING SQUATS