Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
15 minutes:
2 rounds
10 banded dislocations
:30 pec smash per side
:60 rig chest stretch
conditioning:
amrap 2
10 push ups
5 jumping pull ups
10 lunges
Weightlifting
Bench Press (5×3)
Metcon
Metcon (Time)
5 rft
20 db overhead squats (50/35)
20 sit ups
20 alternating db cleans (50/35)