Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 paleo chair
10 pvc overhead squats
:60 ankle mobility
10 trainer bar overhead squats
:60 paleo chair
10 single arm db overhead squat (5 per side)
:60 ankle mobility
10 empty bar overhead squat
Weightlifting
Overhead Squat (5×5 60-70% of 1 rm)
Metcon
Metcon (Time)
21-15-9
deadlifts (225/155)
knees to elbows