Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 lat mobility
:30 front rack hold
:60 lat mobility (green band)
:30 front squat hold
Conditioning:
2 rounds
10 goblet squats
15 push ups
Weightlifting
Front Squat (5×5 60-70% of 1 rm)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 9
9 burpee pull ups
9 toes to bar
9 strict ring dips