Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
:60 chest opener
10 empty bar bench press
:60 banded pull aparts
10 empty bar bench press
conditioning:
2 rounds
10 push ups
10 jumping ring dips
Weightlifting
Bench Press (1 rm)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 9
9 sumo deadlift high pulls (95/65) (115/85)
9 burpees over the bar/bar facing burpees