Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 rounds
:30 banded dislocations
10 barbell bench press
:60 kB per smash
10 bench press
:30 chest opener
10 bench press
Weightlifting
Bench Press (5×3)
Metcon
Metcon (Time)
5 rft
5 push jerk (135/95)
10 toes to bar
20 burpees to a plate