Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 minute moderate assault bike
1 minute couch stretch
1 minute assault bike moderate
1 minute paleo chair
1 minute assault bike moderate
1 minute squat to stand
Weightlifting
Back Squat (Establish 3 rm)
Metcon
Metcon (Time)
3 rft
60 double unders
30 push ups
15 hang power cleans (95/65)