Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 MINUTES FOAM ROLL WITH PIPE IN SNATCH GRIP
3 POSITION SHOULDER/CHEST STRETCH 30 SECONDS EACH POSITION
CONDITIONING:
2 ROUNDS
10 METERS FLYING BURPEES
20 KNEES TO CHEST
300 METER RUN ROW
Weightlifting
POWER SNATCH/HANG POWER SNATCH (5X1)
PERFROM 1 POWER SNTACH AND 2 HANG POWER SNTACH
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 THRUSTERS (115/85)
10 DIPS
200 METER RUN
FINISHER: 50 SITUPS