Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
5×5 tyw
10 meter hurdle stretch
1 minute preacher stretch
Conditioning:
Split jerk practice
Weightlifting
Split Jerk (5×3 all at the same weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 9
10 goblet squats (70/55)
20 hand release pushups
30 double unders
Finisher:
50 hollow rocks