Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 chest opener
10 bench press
:60 pec smash per side
10 bench press
:60 crab walk
10 bench press
:60 inch worm
Weightlifting
Bench Press (5×5 add 5 %)
Metcon
Metcon (Time)
10-1 db overhead squat (alternating)
1-10 db facing burpees