Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE WRIST MOBILIZATION
1 MINUTE TRICEP EXTENTION WITH BAND
1 MINUTE GULTE BRIDES
CONDITIONING:
3 ROUNDS
5 BURPEES
10 PUSHUPS
15 SQUATS
Weightlifting
CLEAN AND JERK COMPLEX (7X1)
PERFORM 1 POWER CLEAN, 1 HANG POWER CLEAN AND 1 SPLIT JERK
Metcon
Metcon (Time)
FOR TIME:
50 DOUBLE UNDERS
21 DEADLIFTS (225/155)
50 DOUBLE UNDERS
15 DEADLIFTS (255/175)
50 DOUBLE UNDERS
9 DEADLIFTS (285/195)