Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MIN FRONT RACK HOLD
1 MIN RUSSIAN SQUAT
1 MIN TRICEP HOLD
CONDITIONING:
4X400M RUN 1:1 REST
Weightlifting
Front Squat (5 4 3 2 2)
Metcon
Metcon (Time)
5 RFT
10 HANG SQUAT CLEAN (95/65)
15 KNEES TO ELBOWS
100 M FARMERS CARRY (55/35)