Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 METER OVERHEAD CARRY
20 METER SAMPSON STRETCH
1 MINUTE HANDSTAND HOLD
CONDITIONING:
100 METER RUN
10 BURPEES
200 METER RUN
20 RING ROWS
300 METER RUN
30 REVERSE LUNGES
Weightlifting
CLEAN AND JERK (5X3)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8
10 KB CLEANS (55/35)
15 AB MAT SITUPS
20 WALKING LUNGES (55/35)
FINISHER: 25 KNEE RISES