Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 ankle rotation
:60 slow air squats
:60 paleo chair
:60 squat therapy
:60 ankle rotation
:60 slow air squats
:60 paleo chair
:60 squat therapy
Weightlifting
Back Squat (5×5 add 5% from last 5×5)
Metcon
Metcon (Time)
3 rft
21 hand release push ups
15 wall balls (20/14)
9 power snatches (115/85)