Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 sotts press in snatch grip
10 cosack squats
1 minute paleo chair
1 minute upper back roll out
Conditioning:
3 rounds
10 air squats
10 kips on the bar
30 second handstand hold
Weightlifting
Overhead Squat (5×3)
3 second pause at the bottom of the squat, add weight from last lift
Metcon
Metcon (Time)
For time
Buy in: 100 double under
3 rounds
10 thrusters (95/65)
20 kb swings (55/35)
Cash out: 50 calories