Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 FULL MED BALL CLEANS
1 MINUTE CHEST STRETCH
10 METER INCH WORM
CONDITIONING:
4 ROUNDS
10 RING DIPS
100 METER RUN
Weightlifting
Hang Clean (6X2 WITH 5XME SHOULDER TOUCHES)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
20 PULL UPS
20 BURPEES TO A PLATE (45/25)