Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute paleo chair
10 cosak squats
1 minute paleo chair
10 forward lunges per leg
1 minute paleo chair
conditioning:
amrap 3
10 ground to overhead with plate (25/15)
10 sit ups
:30 handstand hold
Weightlifting
Back Squat (3 rm)
20 minutes to establish a 3 rm
Metcon
Metcon (Time)
21-15-9
power cleans (135/95)
handstand push ups