Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE HANDSTAND HOLD
1 MINUTE HOLLOW HOLD
1 MINUTE SUPERMAN HOLD
CONDITIONING:
600 METER RUN
Gymnastics
GYMNASTICS PRACTICE (1X1)
TAKE 20 MINUTES TO WORK ON A GYMNASTICS MOVEMENT OR MOVEMENTS
Metcon
Metcon (No Measure)
EMOM 12
MINUTE 1 20 ALTERNATING PISTOL SQUATS
MINUTE 2 20 RUSSIAN SWINGS (70/55)
MINUTE 3 10 THRUSTERS (95/65)