Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:30 per movement
3 position stretch
Upper back form roll
Over and backs
Kb smash
Conditioning:
Death by kb swings
Weightlifting
Shoulder Press (5×10)
Add 5 pounds to last lift
Metcon
Metcon (Time)
For time
21-18-15-12
Sumo deadlift high pull (115/85)
Wall balls (30/20)
Bar facing burpees