Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 over and backs
10 Kyacks per side
:30 empty bar overhead hold
conditioning:
3 rounds
5 db front squats
5 db push press
Weightlifting
Shoulder Press (5×10)
add 5 pounds from last lift
Metcon
Metcon (Time)
21-18-15
front squats (115/85)
assault bike calories