Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE FOAM ROLL UPPER BACK
10 SQUAT THERAPY
1 MINUTE PLATE HOLD
10 SQUAT THERAPY
CONDITIONING:
4 ROUNDS
30 SECOND HANDSTAND HOLD
30 SECOND PLANK
30 SECOND HOLLOW HOLD
Weightlifting
Power Snatch (EMOM 10 2 POWER SNATCH @70 1 RM)
Metcon
Metcon (Time)
50-30-10
BURPEES TO A PLATE
10-30-50
KB RUSSIAN SWINGS (55/35)