Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MIN TRICEP STRETCH (ES)
3 POSITION STRETCH (30 SEC IN EACH POSITION)
CONDITIONING:
600M RUN
Weightlifting
Thruster (1 RM)
Metcon
Metcon (Time)
25 BURPEES OVER THE BAR
25 PULL UPS
800 METER RUN
20 BURPEE BOX JUMPS
20 POWER CLEANS (95/65)
600 METER RUN
15 INVERTED BURPEES
15 PUSH PRESS (95/65)