Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
15 minutes
2 rounds
:30 handstand hold
:30 hollow hold
:60 plank
:30 hollow hold
:30 handstand hold
conditioning
1 round
10 db push jerk (per side)
10 knees to elbows
10 burpees
Weightlifting
Push Jerk (5×3)
Metcon
Metcon (AMRAP – Reps)
emom 10
1st 12 pull ups
2nd 12 hang cleans (95/65)