Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 length bear brawl
1 length inch worm
1 length bear crawl
1 length Spider-Man
1 length bear crawl
1 length flying burpees
Weightlifting
Push Jerk (5×5)
Metcon
Metcon (Time)
20-30-20
Assault bike calories
Russian swings (70/55)