Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 POSITION STRETCH (1 MINUTE PER POSITION PER SIDE)
CONDITIONING:
3 ROUNDS
10 GROUND TO OVERHEAD WITH A PLATE
15 SQUATS
10 SIT UPS
Weightlifting
Push Jerk (EMOM 6 2@80% OF 1 RM)
Metcon
Metcon (AMRAP – Reps)
AMRAP 4
10 BURPEES OVER THE BAR
10 BOX JUMPS (24/20)
REST 1 MINUTE
AMRAP 3
CALORIES
REST 1 MINTUE
AMRAP 2
CLEANS (95/65)
FINISHER:
3 ROUNDS
ME HOLLOW HOLD