Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
5 rainbows one side
:30 over and backs
5 rainbows one side
:30 kyacks
5 rainbows one side
:30 preacher stretch
5 rainbows on side
:30 over and backs
conditioning:
3 rounds
5 empty bar shoulder press
10 knees to chest
5 shoulder touches
Weightlifting
Shoulder Press (5×10)
add 5 pounds from last lift
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 10
7 ground to overhead (95/65)
9 toes to bar
11 goblet squats (70/55)