Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 MED BALL PULLS
20 METER SPIDERMAN
10 SQUAT THERAPY
20 METERS WORLD GREATEST STRETCH
CONDITIONING:
3 ROUNDS
10 KB DEADLIFT
10 JUMPING PULL UPS
Weightlifting
Snatch (EMOM 8 1 @70% OF 1 RM)
Metcon
Metcon (Time)
21-15-9
BURPEE PULL UPS
SHOULDER TO OVERHEAD (115/85)