Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 over and backs
10 shoulder press
:60 kyacks
10 push press
:60 preacher stretch on foam roller
10 push jerks
Conditioning
3 rounds
5 single arm dB press
10 forward lunges
5 single arm dB press
10 reverse lunges
Weightlifting
Split Jerk (5×5 60-70% of 1 rm)
Metcon
Metcon (AMRAP – Reps)
Amrap 12
1 chest to bar pull up
2 lunges
3 db snatch (50/35)
2
4
6