Fox River Strength and Conditioning – CrossFit
Warm-up
Warm-up (No Measure)
:60 paleo chair (side to side)
10 pvc pipe overhead squats
:60 couch stretch
10 light db overhead squats
:60 pigeon pose
10 15# bar overhead squats
:60 preacher stretch
10 empty bar overhead squats
Weightlifting
Overhead Squat (5×3 eom)
Metcon
Metcon (AMRAP – Rounds and Reps)
amrap 12
10 db overhead squats (5 per side) (50/35)
20 knees to elbows
10 shoulder to overhead (115/85)