Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:30 3 position stretch
:30 frogger stretch
:30 pigeon pose per side
:60 wrist mobility
Conditioning:
3 rounds
5 kb cleans
5 goblet squats
5 kb cleans
5 shoulder touches
Weightlifting
Front Squat (5×3)
Metcon
Metcon (AMRAP – Rounds)
amrap 12
10 power cleans (95/65)
10 burpees
10 wall balls (20/14)