Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:30 over and backs
2 lengths bear crawl
:30 kyacks per side
2 lengths bear crawl
conditioning:
3 rounds
5 db push jerks right side
10 sit ups
5 db push jerks left side
Weightlifting
Push Jerk (5×3)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 10
10 deadlifts (185/105)
10 knees to elbows
10 assault bike calories