Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length of each movement
bear crawl
inch worm
burpee broad jumps
crab walks
jumping squats
conditioning:
amrap 3
5 jumping pull ups
5 med ball cleans
5 med ball squats
Weightlifting
Push Press (5×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 10 (95/65)
3 hang cleans
6 shoulder to overhead
9 overhead lunges
*perform 5 burpees every minute on the minute staring with burpees*