Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
1 MINUTE FRONT RACK HOLD BOTTOM OF SQUAT
1 MINUTE TRICEP STRETCH EACH SIDE
1 MINUTE PLANK
CONDITIONING:
AMRAP 2
5 MED BALL CLEANS
10 JUMPING LUNGES
Weightlifting
Front Squat (EVERY 90 SEC FOR 12 MIN 3@70% OF 1 RM)
Metcon
Metcon (Time)
60-50-40
DOUBLE UNDERS
40-30-20
SIT UPS
20-15-10
POWER SNATCH (75/55)