Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 meter inch worm
30 second overhead plate hold
10 meter bear crawl
30 second farmer carry hold
10 meter crab walk
30 second plank hold
Conditioning
Snatch practice
Weightlifting
Hang Snatch (5×3)
Metcon
Metcon (Time)
21-15-9
Alternating pistol squats
Ring dips
Alternating kb cleans (55/35)