Fox River Strength and Conditioning – CrossFit
Warm-up (No Measure)
15 minutes
20 over and backs
:30 handstand hold
20 kyacks
:30 hollow hold
20 kips on the bar
:30 plank
conditioning:
10 single arm db shoulder press
20 sit ups
30 squats
20 sit ups
10 single arm db shoulder press
Weightlifting
Push Press (5×3)
Metcon
Metcon (Time)
21-15-9 (115/85)
front squat
shoulder to overhead