Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
20 over and backs
20 kyacks
1 minute worlds greatest stretch
1 minute paleo chair
Conditioning:
3 rounds
10 jumping pullups
10 shoulder touches
10 knees to elbows
Weightlifting
Overhead Squat (5×3 with 3 second pause at bottom)
Metcon
Metcon (3 Rounds for reps)
Amrap 3
10 pull ups
5 power cleans (135/95)
Rest 1 minute
Amrap 3
10 box jump overs (24/20)
5 push press (115/85)
Rest 1 minute
Amrap 3
10 ring dips
5 power snatch (95/65)