Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
2 ROUNDS
3 POSITION STRETCH (30 SECONDS PER POSITION)
30 SECOND TRICEP STRETCH (PER SIDE)
CONDITIONING:
21-15-9
AIR SQUATS
PUSH UPS
Weightlifting
Thruster (20 MINUTES TO EST 1 RM)
Metcon
Metcon (AMRAP – Reps)
EMOM 8
ODD MINUTE: 8 HANG POWER CLEANS (115/85)
EVEN MINUTE: 8 BURPEE PULL UPS