Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 over and backs
10 kyack
10 crab walk steps
10 inch worms
Conditioning
Roxanne
Weightlifting
Shoulder Press (eom)
Metcon
Metcon (Time)
21-18-15-12-9
Shoulder to overhead (95/65)
Russian swings (70/55)
Pull ups