Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE FRONT RACK HOLD
30 SECOND HANDSTAND HOLD
1 MINUTE TRICEP STRETCH (WITH BAND)
30 SECOND HANDSTAND HOLD
CONDITIONING:
EMOM 6
10 RING ROWS
10 SIT UPS
Weightlifting
Clean and Jerk (EMOM 10 2 CLEAN AND JERKS (80% 1 RM))
Metcon
Metcon (AMRAP – Reps)
AMRAP 10
1 HSPU
1 DEADLIFT (285/185)
2 HSPU
2 DEADLIFT
…..