Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
1 MINUTE CHEST OPENER WITH RED BAND
15 SUPERMANS
10 WORLDS GREATEST STRETCH
CONDITIONING:
AMRAP 4
3 PUSH UPS
6 JUMPING PULL UPS
9 MOUNTAIN CLIMBERS PER SIDE
Weightlifting
Bench Press (5X5 AT 60-70% OF 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
50 DOUBLE UNDERS
40 PUSH PRESS (75/55)
30 BOX JUMP OVERS
20 TOES TO BAR
10 ALTERNATING KB SNATCHES (45/25)