Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 ROUNDS
5 SHOULDER TOUCHES PER SIDE
10 SIT UPS
15 AIR SQUATS
TECHNIQUE:
PUSH JERK PVC PRACTICE FOCUS ON DIP/DRIVE/DIP
Weightlifting
Push Jerk (5X5 AT 60-70% OF 1 RM)
Metcon
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups