Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length of each movement
spidermans
burpee broad jumps
inch worms
crab walk
conditioning:
21-15-9
push ups
jumping pull ups
Weightlifting
Thruster (3 rm)
20 minutes to establish a 3 rm
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#