Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 MED BALL PULLS
10 MED BALL SQUATS
1 MIN BANDED HIP STRETCH
20 OVER AND BACKS
CONDITIONING:
3 ROUNDS
10 MED BALL CLEANS
12 PUSHUPS
14 SITUPS
Weightlifting
Clean and Jerk (1 1 1 1 1 1 1 )
Metcon
Metcon (Time)
21-15-9
PUSH PRESS (95/65)
WEIGHTED SITUPS (45/25)
FINISHER:
5 5 5 5 5 STRICT PULLUPS