Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
3 POSITION STRETCH (30 SECONDS IN EACH POSITION)
20 METER BEAR CRAWL
CONDITIONING:
AMRAP 3
5 TOES TO BAR
10 JUMPING PULL UPS
Weightlifting
Shoulder Press (EMOM 8 2@85% OF 1 RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
1000 METER ROW
80 SHOULDER TOUCHES (TOTAL)
60 HANG CLEANS (75/55)
40 BURPEES
20 OVERHEAD LUNGES (75/55)