Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 minutes
10 over and backs
1 length inch worm
10 kayaks one side
1 length bear crawl
10 kayaks one side
1 length crab walk
conditioning
3 rounds
10 empty bar shoulder press
10 ring rows
10 med ball cleans
Weightlifting
Push Press (10 rm)
Metcon
Metcon (AMRAP – Reps)
amrap 9
9 thrusters (95/65)
6 weighted sit ups (45/25)
3 wall walks