Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 SQUAT TO STAND
1 MINUTE PALEO CHAIR
10 SQUAT TO STAND
1 MINUTE PALEO CHAIR
CONDITIONING:
AMRAP 3
50 SINGLE UNDERS
15 AIR SQUATS
Weightlifting
Back Squat (EVERY 90 SECONDS FOR 12 MIN 3@75% OF 1 RM)
Metcon
Metcon (Time)
5 RFT
10 PUSH PRESS (95/65)
20 BOX JUMPS (24/20)
10 SUMO DEADLIFT HIGH PULL (95/65)