Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
1 MINUTE PREACHER STRETCH ON FOAM ROLLER
30 SECOND FRONT RACK STRETCH EACH SIDE
CONDITIONING:
DEATH BY SITUPS
Weightlifting
TURKISH GETUPS/BENT OVER ROWS (5 ROUNDS)
PERFORM 5 ROUNDS OF 3 REPS ON EACH SIDE FOR THE TURKISH GETUPS
PERFORM 5 ROUNDS OF 6 REPS OF BENT OVER ROWS
Metcon
Metcon (Time)
FOR TIME:
50 HANG CLEANS (95/65)
40 CALORIES (ROWER/BIKE)
30 TOES TO BAR
20 FRONT RACK LUNGES (95/65)
10 HSPU