Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE PREACHER STRETCH
1 MINUTE PIGEON POSE PER SIDE
10 EMPTY BAR HIGH PULLS
1 MINUTE PREACHER STRETCH
CONDITIONING:
DEATH BY HANG MED BALL CLEANS
Weightlifting
Clean and Jerk (EMOM 9 1@90% OF 1 RM)
Metcon
Metcon (Time)
4 ROUNDS FOR TIME
10 POWER SNATCH (95/65)
20 RUSSIAN SWINGS (70/55)
10 BAR FACING BURPEES