Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds (:30 per movement)
3 position stretch
front rack hold
empty bar front rack lunge
conditioning:
amrap 2
5 goblet squats
5 sit ups
5 supermans
Weightlifting
Front Squat (5×10)
add 5 pounds from last lift
Metcon
Metcon (Time)
buy in: 40 calories
21-15-9
shoulder to overhead (115/85)
strict ring dips
cash out: 400 meter run