Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 wrist mobility
:30 barbell shrugs
:60 over and backs
:30 high and outside
:60 wrist mobility
:30 muscle hang clean
:60 over and backs
:30 hang squat cleans
Weightlifting
Front Squat (10×1)
60-70% of 1 rm with a hang power clean
Metcon
Metcon (Time)
15-12-9
Thrusters (95/65)
Sumo deadlift high pulls (95/65)
Push ups