Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 OVER AND BACKS
10 KYACKS PER SIDE
10 SQUAT THERAPY
30 SECOND BEHIND THE BACK PVC STRETCH PER SIDE
CONDITIONING:
CLEAN AND JERK PRACTICE
Weightlifting
Clean and Jerk (5X5 @ 60-70% OF 1 RM)
Metcon
Metcon (AMRAP – Reps)
EMOM 10
8 ALTERNATING PISTOL SQUATS
8 RUSSIAN SWINGS (70/55)