Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 over and backs
1 length bear crawl
20 kyacks
1 length crab walk
20 empty bar shoulder press
1 length inch worm
20 double unders
1 length burpee broad jump
Weightlifting
Shoulder Press (5×3 eom)
Metcon
Metcon (Time)
21-15-9
burpee box jump overs (24/20)
chest to bar pull ups