Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
30 SECOND LEFT PEC SMASH
1 MINUTE CHEST OPENER
30 SECONG RIGHT PEC SMASH
CONDITIONING:
AMRAP 3
5 LEFT SIDE KB PRESS
5 KNEES TL ELBOWS
5 RIGHT SIDE KB PRESS
Weightlifting
Bench Press (5×5 ADD 5-10 POUNDS FROM LAST LIFT)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9
9 HANG CLEANS (115/85)
9 BURPEE BOX JUMPS (24/20)