Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 paleo chair
:60 ankle mobility
:60 couch stretch per side
:60 slow air squats
:60 pigeon pose
Weightlifting
Back Squat (5×5 60-70% of 1 rm)
Metcon
Metcon (Time)
50-40-30-20-10
Goblet squats (55/35)
30-25-20-15-10
Pull ups