Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
10 single unders
10 goblet squats
20 single unders
20 air squats
30 single unders
:30 paleo chair
40 single unders
40 walking lunges
Weightlifting
Back Squat (5×3)
Metcon
Metcon (Time)
For time
100 double unders
50 air squats
80 double unders
40 air squats
60 double unders
30 air squats
40 double unders
40 air squats
20 double unders
50 air squats