Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
:30 banded dislocations
:30 banded shoulder stretch
:30 handstand hold
Conditioning:
750 meter row
Weightlifting
Shoulder Press (5×5 60-70% of 1 rm)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 9
30 double unders
10 devil press (35/25)