Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
Pet Rock Warm-Up – 400 Meters
then technique review
Strength
Metcon (No Measure)
20 Minutes on the clock in teams of 2:
10 Minutes of Max Sets of Farmer Carry
10 Minutes of Max Sets of Sledpush
*One athlete completes a set of 20-30 seconds without stopping
Metcon
Metcon (No Measure)
10 Minutes on the clock in teams of 2:
5 Minutes of Max DB Man Makers
5 Minutes of Max Turkish Get-up (client choice of weight)
*One athlete completes a 1 rep at a time alternating back and forth with their partner.
Extra Credit
5 Minutes of Worlds Greatest Stretch