Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
10 med ball cleans
:30 handstand hold
10 med ball squats
Conditioning:
3 rounds
10 pulls on rower
10 empty bar bent over rows
10 jumping lunges
Weightlifting
Squat Clean and Jerk (Emom 10 (2-3 per minutes)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 12
30 shoulder touches
20 rower/ski calories
10 hang db clean (50/35)