Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
5 left side rainbow
:30 preacher stretch
5 right side rainbow
1 length crab walk
Conditioning
3 rounds
5 dB shoulder press
10 glute bridges
15 sit-ups
Weightlifting
Shoulder Press (5×3)
Metcon
Metcon (Time)
For time
50 thrusters (45/35)
40 pull ups
30 Russian swings (55/35)
20 knees to elbows
50 thrusters (45/35)