Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 meter sampson stretch
10 meter inch worm
10 meter twisting lunge
10 meter spiderman
Conditioning:
Amrap 2
5 jumping squats
5 knees to chest
5 jumping lunges
Weightlifting
Push Jerk (5×3 @ heaviest weight)
Metcon
Metcon (Time)
3 rft
30 lunge
20 wall balls (20/14)
10 shoulder to overhead (115/85)
12 minute cap