Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
20 M BEAR CRAWL
20 M CRAB WALK
THEN…
5 WORLDS GREATEST STRETCH
CONDITIONING:
4 ROUNDS
100 M RUN
20 AIR SQUATS
Weightlifting
Deadlift (5 4 3 3 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
5 CLEAN AND JERK (135/95)
10 HR PUSH UPS
15 KB SWINGS (55/35)