Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 over and backs
10 snatch balance (pvc/empty bar)
20 kyacks
10 snatch balance
conditioning:
3 rounds of 10 reps (5 per side)
single arm db overhead squat
Weightlifting
Power Snatch (6×1)
perform 1 power snatch with 1 oh squat every 90 seconds for 9 minutes
Metcon
Metcon (AMRAP – Reps)
emom 12
1st min 15 calories
2nd min 20 kb swings (55/35)
3rd min 30 abmat sit ups
finisher: 400 meter run