Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 METERS SPIDERMANS
20 METERS BEAR CRAWL
10 METERS CRAB WALK
20 METERS SPIDERMANS
CONDITIONING:
6 100 METER ROWS
Weightlifting
Back Squat (5X6 NO PAUSE W/ 5XME PLANKS)
Metcon
Metcon (Time)
21-15-9-6
HANG POWER CLEANS (115/85)
KB OVERHEAD SQUATS (35/15)