Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 ring rows
10 jumping pull ups
1 minute handstand hold
1 minute plank
Gymnastics
Gymnastics practice
10 minutes to work on any gymnastics movement
Metcon
Metcon (AMRAP – Rounds and Reps)
For time (Individual or teams of 2)
22 push ups
22 toes to bar
22 russian swings (55/35)
22 calories
22 burpees
22 alternating kb cleans (55/35)
22 walking lunges
22 sumo deadlift high pulls (75/55)
22 box jumps
22 pull ups
22 ab mat sit ups
22 shoulder touches
22 power cleans (75/55)
22 ring dips
22 overhead squats (75/55)
22 kb swings (55/35)
22 supermans
22 wall balls (20/14)
22 power snatch (75/55)
22 air squats
22 med ball cleans (20/14)
22 burpees over the bar
At 22 minute we will all pause at take 22 seconds moment of silence