Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
10 SUPERMANS
1 MINUTE PLANK
10 HOLLOW ROCKS
1 MINUTE ANTERIOR SHOULDER SMASH
CONDITIONING:
5 ROUNDS
100 METER RUN
10 RING PUSH UPS
Weightlifting
Bench Press (5X4 WITH 2 SEC PAUSE AT TOP/BOTTOM WITH 5X10 GM)
Metcon
Metcon (Time)
100 DOUBLE UNDERS
90 SIT UPS
80 DOUBLE UNDERS
70 SHOULDER TOUCHES
60 DOUBLE UNDERS
50 WEIGHTED RUSSIAN TWISTS (45/25)
40 DOUBLE UNDERS
30 ALTERNATING PISTOL SQUATS
20 DOUBLE UNDERS
100 METER WAITER CARRY (25/15)
* FOR DOUBLE UNDERS SUB 2X SINGLE UNDERS*