Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 med ball cleans
20 med ball tosses
:30 squat to stand
conditioning:
2 rounds
5 empty bar squat cleans
1 length bear crawl
5 empty bar shoulder to overhead
Weightlifting
Clean (5×5)
full squat if mobility allows. if not add power clean to your performance
Metcon
Metcon (Time)
3 rounds for time
10 handstand pushups/deficit handstand pushup 2″
20 wall balls (20/14)
30 burpees