Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute at each station
Chest opener between rig
Supermans
Banded disclocations
Sit ups
Conditioning:
Amrap 4
10 empty bar shoulder presses
15 doube unders/30 single unders
10 shoulder touches
Weightlifting
Bench Press (5×10)
Metcon
Metcon (Time)
For time
21 power snatch (75/55)(95/65)
21 box jumps (24/20)
100 meter farmer carry (55/35)(70/55)
15 power snatch
15 box jumps
100 meter farmer carry
9 power snatch
9 box jumps
100 meter farmer carry