Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 plank
10 empty bar back squats
:45 hollow hold
10 back squats
:30 handstand hold
10 back squats
:60 plank
Weightlifting
Back Squat (EOM )
Metcon
Metcon (Time)
4 rft
20 alt dB clean (50/35)
20 burpees over db