Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
30 SECOND TRICEP STRETCH
1 MINUTE FRONT RACK HOLD WITH BAR
1 MINUTE RUSSIAN SQUAT
CONDITIONING:
EMOM 6
10 KB FRONT RACK LUNGES
12 BOX DIPS
Weightlifting
Front Squat (5 5 4 4 3)
Metcon
Metcon (Time)
FOR TIME
50 DOUBLE UNDERS
20 POWER SNATCH (75/55)
50 DOUBLE UNDERS
20 BURPEES OVER THE BAR
50 DOUBLE UNDERS
20 OVERHEAD SQUATS (75/55)
50 DOUBLE UNDERS
20 BURPEES OVER THE BAR