Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
30 second wrist mobility per side
1 minute front rack squat hold
30 second tricep stretch with band per side
Conditioning:
30 mountain climbers per side
25 sit ups
20 ring rows
15 jumping squats
10 shoulder touches
Weightlifting
Front Squat (5×3)
3 second pause at the bottom and add weight from last lift
Metcon
Metcon (Time)
21-15-9
Shoulder to overhead (115/85)
Burpee pull ups