Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:30 handstand hold
:45 plank hold
:60 hollow hold
:30 superman hold
:45 plank hold
:60 banded dislocations
conditioning:
death by push ups
Weightlifting
Bench Press (5×3)
Metcon
Metcon (Time)
21-15-9
clean and jerk (115/85)
strict pull ups