Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:30 banded tricep stretch per side
:30 wrist mobility per side
:30 empty bar front squat hold
:30 wrist mobility per side
:30 banded tricep stretch per side
Conditioning
3 rounds
5 ground to overhead with a plate
10 plank ups
:30 handstand hold
Weightlifting
Front Squat (5×3)
Metcon
Metcon (AMRAP – Reps)
Emom 12
1st 6 ground to overhead (135/95)
2nd 12 weighted burpees 35/25)