Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 over and backs
:15 shoulder press
:60 kyacks
:30 push press
:60 crab walk
:45 push jerk
Weightlifting
Shoulder Press (5X5)
add 5% from last lift
Metcon
Metcon (AMRAP – Reps)
double tabata (:40 work/:20 rest) 4 rounds per movement
devil press (35/25)
toes to bar
wall balls (20/14)
assault bike calories