Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 banded pull aparts
10 barbell bench press
:60 kB smash one side
10 bench press
:60 kB smash one side
10 bench press
:60 glute bridges
10 bench press
Weightlifting
Bench Press (5×5 add 5% from last 5×5)
Metcon
Metcon (Time)
2 rft
50 jumping squats
40 hang cleans (75/55)
30 sit ups
20 burpees over the bar
10 ring dips