Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 banded dislocations
:60 crab walk
:60 handstand hold
:60 chest opener
:60 handstand hold
:60 crab walk
:60 banded dislocations
Weightlifting
Bench Press (5×5 add 5%)
Metcon
Metcon (AMRAP – Reps)
4 rounds
1 minute box jump overs (24/20)
1 minute double kB clean and jerks (35/25)
1 minute burpees
1 minute rest