Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
:60 paleo chair
:30 couch stretch per side
:30 pigeon pose per side
:60 ankle rotation
conditioning:
death by empty bar back squats (3,6,9,12,15)
Weightlifting
Back Squat (5×5 )
add 5 pounds from last back squat
Metcon
Metcon (Time)
15-12-9
power cleans (155/105) (135/95)
chest to bar pull ups