Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 over and backs
30 seconds in each position of the 3 position stretch
1 length of walking lunges
Conditioning:
3 rounds
10 russian swings (35/25)
20 sit ups
10 ring rows
Weightlifting
Bench Press (5×3)
1-2 second pause st the bottom of the lift and add 5-10 pounds from last lift
Metcon
Metcon (5 Rounds for time)
Every 3 minutes for 15 minutes
250 meter row
20 kb swings (55/35)
10 push ups