Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 lengths of a bear crawl
10 push ups
1 length crab walk
10 push ups
1 minute chest opener
10 push ups
1 minute banded dislocations
Weightlifting
Bench Press (5×5 60-70% of 1 rm)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 10
10 deadlifts (185/105)
10 burpees over the bar
10 ring dips