Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 METER SAMPSON STRETCH
20 SECOND BEHIND THE BACK PIPE HOLD PER SIDE
1 MINUTE PREACHER STRETCH
CONDITIONING:
PUSH/SPLIT JERK PRACTICE
Weightlifting
Push Jerk (5×2)
Split Jerk (5×2)
Metcon
Metcon (Time)
21-15-9
POWER SNATCH (75/55)
42-30-18
ABMAT SITUPS
*PERFORM 15 BURPESS AFTER EACH ROUND*