Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 over and backs
10 barbell shoulder press
10 banded dislocations over and back
10 push press
10 kyacks per side
10 push jerks
Weightlifting
Push Jerk (5×5 60-70% of 1 rm)
Metcon
Metcon (Time)
30-20-30
Wall balls (20/14)
Box jump overs (24/20)