Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
10 EMPTY BAR ONE ARMED SHOULDER PRESS
10 OVER AND BACKS
20 TOTAL KYACKS
WARM UP:
PUSH PRESS PRACTICE
Weightlifting
Push Press (20 MINUTES TO EST 1 RM)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
5 HANDSTAND PUSHUPS
10 CHEST TO BAR PULL UPS
15 RUSSIAN SWINGS (70/55)