Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 push ups
:30 handstand hold
10 sit ups
:30 chest opener
10 supermans
:30 banded dislocations
conditioning:
amrap 3
10 db shoulder press
10 knees to chest
10 air squats
Weightlifting
Bench Press (5×10)
add 5 pounds from last lift
Metcon
Metcon (Time)
30-20-10
thrusters (75/55)
box jumps (24/20)