Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
5 double unders
10 meter inch worm
10 double unders
20 meter bear crawl
15 double unders
30 seconds worlds greatest stretch per side
Conditioning:
Push jerk practice
Weightlifting
Push Jerk (5×3 working at the same weight )
Metcon
Metcon (Time)
21-15-9-6
Chest to bar pull ups
Alternating Kb overhead squats (35/18