Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
HAPPY BIRTHDAY JEFF
2 rounds
10 negative push ups
10 jumping ring dips
10 jumping pull ups
conditioning:
3 rounds
5 left arm shoulder press
10 supermans
5 right arm shoulder press
10 glute bridges
Weightlifting
Bench Press (5×10)
add 5 pounds from last lift
Metcon
Metcon (AMRAP – Reps)
emom 10
1st minute 3 cleans (135/95)(155/105)
2nd minute 7 burpees over the bar
if you miss a round rest the next minute