Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
:30 frogger stretch
10 air squats (low and slow)
:60 paleo chair
10 lunges (slow)
:30 ankle rotation per side
conditioning:
2 rounds
10 walking lunges
100 meter row
Weightlifting
Back Squat (5×10)
add 5 pounds from last lift
Metcon
Metcon (AMRAP – Reps)
amrap 10
1 hang clean (135/95)
1 strict pull up
1 burpee over the bar
2
2
2….